Comparing Nutrients in 14 ounces Dried Spearmint VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Spearmint	Almonds	Recommended Dietary Allowance
Energy	39% 1131kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	47% 15g	32g per day for Men 19-50 years
Omega 3	693% 11g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	NA	0.6% 0.44g	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	311% 118g	131% 49.6g	38g per day for Men 19-50 years
Protein	141% 79g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Almonds	Recommended Dietary Allowance
Vitamin A	233% 2100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	434% 5.64mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	787% 10.2mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	526% 2104μg	43.7% 175μg	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	0% 0mg	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	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Almonds	Recommended Dietary Allowance
Calcium	591% 5906mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	680% 6.12mg	455% 4.1mg	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	4340% 347mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	569% 2389mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	1981% 45.6mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	156% 1095mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	225% 7636mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	91% 1365mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	87% 9.57mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Dried Spearmint has more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3 times more Vitamin B5, 18.8 times more Vitamin B6 and 12 times more Vitamin B9 than Almonds.
• Both Dried Spearmint as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Spearmint vs Almonds:

• Dried Spearmint has 5.5 times more Calcium, 1.5 times more Copper, 23.6 times more Iron, 2.2 times more Magnesium, 5.3 times more Manganese, 2.6 times more Potassium and 344 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Phosphorus and 1.3 times more Zinc than Dried Spearmint.

Comparison of macro-nutrients per 14 ounces:

• Dried Spearmint has 930.7 times more Omega 3, 2.4 times more Carbohydrate and 2.4 times more Fiber than Almonds.
• While Almonds contain 2 times more Energy, 8.3 times more Fat, 2.4 times more Saturated Fat and 27.6 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Almonds have similar amounts of Protein per 14 oz.
• Both Dried Spearmint as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.