Comparing Nutrients in 14 ounces Roasted Almonds VS Dried Chervil Spices

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Dried Chervil Spices	Recommended Dietary Allowance
Energy	82% 2373kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	42% 7.14g	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	150% 195g	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	118% 45g	38g per day for Men 19-50 years
Protein	149% 83g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Chervil Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	134% 21.4mg	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	284% 3.7mg	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	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	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	Dried Chervil Spices	Recommended Dietary Allowance
Calcium	106% 1064mg	534% 5342mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	194% 1.75mg	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	1585% 127mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	362% 8.33mg	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	255% 1786mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	553% 18813mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	211% 116μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	22% 329mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	318% 35mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.77% 28.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.8 times more Vitamin B2 than Dried Chervil Spices.
• While Dried Chervil Spices contain more Vitamin A, 4.9 times more Vitamin B1, 1.5 times more Vitamin B3, 6.8 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Chervil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Almonds have 2.5 times more Copper and 2.1 times more Magnesium than Dried Chervil Spices.
• While Dried Chervil Spices contain 5 times more Calcium, 8.6 times more Iron, 6.6 times more Potassium, 14.7 times more Selenium, 27.7 times more Sodium and 2.7 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Chervil Spices have similar amounts of Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 2.5 times more Energy, 13.5 times more Fat, 24.2 times more Saturated Fat and 7.2 times more Omega 6 than Dried Chervil Spices.
• While Dried Chervil Spices contain 2.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Chervil Spices have similar amounts of Fiber and Protein per 14 oz.
• Both Dry Roasted Almonds as well as Dried Chervil Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.