Comparing Nutrients in 14 ounces Anise Seed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Anise Seed	17%	35%	48%
Almonds	14%	72%	14%

Macro Nutrients

	Anise Seed	Almonds	Recommended Dietary Allowance
Energy	46% 1338kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	7.27% 2.33g	47% 15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	73.5% 12.5g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	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	152% 58g	131% 49.6g	38g per day for Men 19-50 years
Protein	125% 70g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Anise Seed	Almonds	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.3% 3.16mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	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	9.92% 39.7μg	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	93% 83.3mg	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

	Anise Seed	Almonds	Recommended Dietary Allowance
Calcium	256% 2564mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	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	1834% 147mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	397% 9.13mg	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	249% 1746mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	168% 5719mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.02% 38g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Anise Seed Spices have more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 3.9 times more Vitamin B2 and 4.4 times more Vitamin B9 than Anise Seed Spices.
• Both Anise Seed Spices and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Anise Seed Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Anise Seed vs Almonds:

• Anise Seed Spices have 2.4 times more Calcium, 10 times more Iron, 2 times more Potassium, 1.2 times more Selenium, 16 times more Sodium and 1.7 times more Zinc than Almonds.
• While Almonds contain 1.6 times more Magnesium than Anise Seed Spices.
• Both Anise Seed Spices and Almonds have similar amounts of Copper, Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Anise Seed Spices have 2.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 3.1 times more Fat, 6.5 times more Saturated Fat and 3.9 times more Omega 6 than Anise Seed Spices.
• Both Anise Seed Spices and Almonds have similar amounts of Fiber and Protein per 14 oz.
• Both Anise Seed Spices as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.