Comparing Nutrients in 14 ounces Roasted Almonds VS Bay Leaf Spices

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Roasted Almonds	Bay Leaf Spices	Recommended Dietary Allowance
Energy	82% 2373kcal	43% 1242kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	34.2% 33g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	28.3% 9.05g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	29% 4.92g	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	229% 298g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	275% 104g	38g per day for Men 19-50 years
Protein	149% 83g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	129% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	49.7% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	531% 6.9mg	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	179% 714μg	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	205% 185mg	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	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

	Roasted Almonds	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	106% 1064mg	331% 3310mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	183% 1.65mg	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	2133% 171mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	1409% 32.4mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.58% 21.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Bay Leaf Spices per 14 oz

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

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Bay Leaf Spices:

• 14 ounces of Roasted Almonds have 8.6 times more Vitamin B1, 2.8 times more Vitamin B2 and 1.8 times more Vitamin B3 than Bay Leaf Spices.
• While 14 oz of Bay Leaf Spices contain more Vitamin A, 12.8 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Bay Leaf Spices have insufficient amounts of Vitamin B1
• Both Dry Roasted Almonds as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Bay Leaf Spices:

• 14 ounces of Roasted Almonds have 2.6 times more Copper, 2.3 times more Magnesium, 4.2 times more Phosphorus and 1.3 times more Potassium than Bay Leaf Spices.
• While 14 oz of Bay Leaf Spices contain 3.1 times more Calcium, 11.5 times more Iron, 3.7 times more Manganese and 1.4 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Bay Leaf Spices contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.9 times more Energy, 6.3 times more Fat, 1.8 times more Saturated Fat, 10.4 times more Omega 6 and 2.8 times more Protein than Bay Leaf Spices.
• While 14 oz of Bay Leaf Spices contain 105 times more Omega 3, 3.6 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3