Comparing Nutrients in 14 ounces Almonds VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Almonds	Dried Oregano Spices	Recommended Dietary Allowance
Energy	79.2% 2298kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	17.5% 2.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	210% 274g	130g per day for Men 19-50 years
Sugars	24% 17.3g	22.4% 16.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.6% 0.44g	6.2% 4.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.67g	% 7.54g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 3.6g	g per day for Men 19-50 years
Fiber	131% 49.6g	444% 169g	38g per day for Men 19-50 years
Protein	150% 84g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	37.5% 337μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	319% 4.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	483% 72.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2056% 2467μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	107% 1068mg	634% 6338mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	279% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	184% 14.7mg	1826% 146mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	861% 20mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	147% 5001mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.07% 39.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Dried Oregano Spices:

• Almonds have 2.2 times more Vitamin B2 and 1.4 times more Vitamin E than Dried Oregano Spices.
• While Dried Oregano Spices contain more Vitamin A, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 7.6 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Dried Oregano Spices have similar amounts of Vitamin B1 per 14 oz.
• Both Almonds as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Dried Oregano Spices:

• Almonds have 1.6 times more Copper and 3.3 times more Phosphorus than Dried Oregano Spices.
• While Dried Oregano Spices contain 5.9 times more Calcium, 9.9 times more Iron, 2.3 times more Manganese, 1.7 times more Potassium and 25 times more Sodium than Almonds.
• Both Almonds and Dried Oregano Spices have similar amounts of Magnesium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.2 times more Energy, 11.7 times more Fat, 2.5 times more Saturated Fat, 16.5 times more Omega 6 and 2.4 times more Protein than Dried Oregano Spices.
• While Dried Oregano Spices contain 207 times more Omega 3, 3.2 times more Carbohydrate, 10.3 times more Fructose and 3.4 times more Fiber than Almonds.
• Both Almonds and Dried Oregano Spices have similar amounts of Sugars per 14 oz.
• Both Almonds as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.