Comparing Nutrients in 14 ounces Almonds VS Ground Savory

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ground Savory	8%	15%	77%

Macro Nutrients

	Almonds	Ground Savory	Recommended Dietary Allowance
Energy	79.2% 2298kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	24% 23.5g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	40.4% 13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	NA	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% 273g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	477% 181g	38g per day for Men 19-50 years
Protein	150% 84g	47.7% 26.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Savory	Recommended Dietary Allowance
Vitamin A	0% 0μg	113% 1020μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	553% 7.2mg	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	NA	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	220% 198mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Ground Savory	Recommended Dietary Allowance
Calcium	107% 1068mg	846% 8462mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	374% 3.36mg	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	1879% 150mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	356% 1496mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	1053% 24.2mg	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	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	123% 4171mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.97% 35.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Ground Savory:

• Ground Savory Spice contains more Vitamin A, 1.8 times more Vitamin B1, 13.2 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Ground Savory Spice have similar amounts of Vitamin B3 per 14 oz.
• Both Almonds as well as Ground Savory Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Ground Savory:

• Almonds have 1.2 times more Copper and 3.4 times more Phosphorus than Ground Savory Spice.
• While Ground Savory Spice contains 7.9 times more Calcium, 10.2 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 1.4 times more Potassium, 24 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Ground Savory Spice have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.1 times more Energy, 8.4 times more Fat and 3.1 times more Protein than Ground Savory Spice.
• While Ground Savory Spice contains 3.2 times more Carbohydrate and 3.7 times more Fiber than Almonds.
• Both Almonds and Ground Savory Spice have similar amounts of Saturated Fat per 14 oz.
• Both Almonds as well as Ground Savory Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.