Comparing Nutrients in 14 ounces Blanched Almonds VS Fenugreek Seed

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	Blanched Almonds	Fenugreek Seed	Recommended Dietary Allowance
Energy	80.7% 2342kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	178% 232g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	257% 98g	38g per day for Men 19-50 years
Protein	152% 85g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Fenugreek Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	40.7% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	56.6% 226μg	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	13.2% 12mg	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	628% 94mg	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

	Blanched Almonds	Fenugreek Seed	Recommended Dietary Allowance
Calcium	94% 937mg	70% 699mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	490% 4.4mg	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	163% 13mg	1663% 133mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	180% 758mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	212% 4.87mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	168% 1175mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	90% 3056mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Fenugreek Seed:

• Blanched Almonds have 1.9 times more Vitamin B2 and 2.1 times more Vitamin B3 than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 1.7 times more Vitamin B1, 5.2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Fenugreek Seed Spices have similar amounts of Vitamin B9 per 14 oz.
• Both Blanched Almonds as well as Fenugreek Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Fenugreek Seed:

• Blanched Almonds have 1.3 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese and 1.6 times more Phosphorus than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 10.2 times more Iron, 2 times more Selenium and 3.5 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Fenugreek Seed Spices have similar amounts of Copper, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.8 times more Energy, 8.2 times more Fat and 2.7 times more Saturated Fat than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 3.1 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Fenugreek Seed Spices have similar amounts of Protein per 14 oz.
• Both Blanched Almonds as well as Fenugreek Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.