Comparing Nutrients in 14 ounces Bay Leaf Spices VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Bay Leaf Spices	Roasted Almonds	Recommended Dietary Allowance
Energy	43% 1242kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	34.2% 33g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	29% 4.92g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	275% 104g	114% 43.3g	38g per day for Men 19-50 years
Protein	54% 30.2g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	136% 1226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.96mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	531% 6.9mg	41.5% 0.54mg	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	179% 714μg	54.6% 218μg	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	205% 185mg	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	632% 95mg	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

	Bay Leaf Spices	Roasted Almonds	Recommended Dietary Allowance
Calcium	331% 3310mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	485% 4.36mg	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	2133% 171mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	1409% 32.4mg	385% 8.86mg	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	64% 448mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	0.26% 9.57g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bay Leaf Spices have 105 times more Omega 3, 3.6 times more Carbohydrate and 2.4 times more Fiber than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 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.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3