Comparing Nutrients in 14 ounces Almonds VS Dried Tarragon

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Tarragon	26%	18%	56%

Macro Nutrients

	Almonds	Dried Tarragon	Recommended Dietary Allowance
Energy	79.2% 2298kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	29.6% 28.7g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	23.3% 7.47g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	733% 11.7g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	17.3% 2.94g	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	153% 199g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	150% 84g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Tarragon	Recommended Dietary Allowance
Vitamin A	0% 0μg	93% 833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	409% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	222% 35.5mg	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	736% 9.57mg	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	272% 1087μg	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	Dried Tarragon	Recommended Dietary Allowance
Calcium	107% 1068mg	452% 4521mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	299% 2.7mg	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	1602% 128mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	1375% 31.6mg	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	177% 1242mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	353% 11986mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.83% 30.7g	3700g per day for Men 19-50 years

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

• Dried Tarragon Spices contain more Vitamin A, 2.5 times more Vitamin B3, 17.6 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Dried Tarragon Spices have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Almonds as well as Dried Tarragon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Dried Tarragon:

• Almonds have 1.5 times more Copper and 1.5 times more Phosphorus than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 4.2 times more Calcium, 8.7 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 4.1 times more Potassium and 62 times more Sodium than Almonds.
• Both Almonds and Dried Tarragon Spices have similar amounts of Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2 times more Energy, 6.9 times more Fat, 2 times more Saturated Fat, 16.6 times more Omega 6 and 1.7 times more Fiber than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 985 times more Omega 3 and 2.3 times more Carbohydrate than Almonds.
• Both Almonds and Dried Tarragon Spices have similar amounts of Protein per 14 oz.
• Both Almonds as well as Dried Tarragon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.