Comparing Nutrients in 14 ounces Roasted Almonds VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Roasted Almonds	Dried Basil Spices	Recommended Dietary Allowance
Energy	82% 2373kcal	32% 925kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	26.8% 8.56g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	146% 190g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	9.36% 6.8g	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	0.055% 0.04g	4.1% 2.98g	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	% 0.04g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.079g	g per day for Men 19-50 years
Fiber	114% 43.3g	394% 150g	38g per day for Men 19-50 years
Protein	149% 83g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	366% 4.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	66.5% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	409% 5.3mg	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	54.6% 218μg	308% 1230μg	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	3.53% 3.18mg	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	632% 95mg	283% 42.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5671% 6805μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Basil Spices	Recommended Dietary Allowance
Calcium	106% 1064mg	889% 8890mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	926% 8.33mg	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	185% 15mg	4455% 356mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	672% 2822mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	1691% 39mg	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	267% 1869mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	307% 10438mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	256% 28mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dried Basil Spices per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Dried Basil Spices to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Almonds have 2.2 times more Vitamin E than Dried Basil Spices.
• While 14 oz of Dried Basil Spices contain more Vitamin A, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 9.9 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Dried Basil Spices provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Dry Roasted Almonds as well as Dried Basil Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Dried Basil Spices:

• 14 ounces of Roasted Almonds have 1.7 times more Phosphorus than Dried Basil Spices.
• While 14 oz of Dried Basil Spices contain 8.4 times more Calcium, 1.9 times more Copper, 24.1 times more Iron, 2.5 times more Magnesium, 4.4 times more Manganese, 3.7 times more Potassium, 1.5 times more Selenium, 25.3 times more Sodium and 2.1 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2.6 times more Energy, 12.9 times more Fat, 1.9 times more Saturated Fat, 65.1 times more Omega 6 and 2.8 times more Sugars than Dried Basil Spices.
• While 14 oz of Dried Basil Spices contain 30 times more Omega 3, 2.3 times more Carbohydrate and 3.5 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Dried Basil Spices offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Dried Basil Spices provide inadequate amounts of Omega 6