Comparing Nutrients in 14 ounces Caraway Seed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	45.6% 1322kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	59.7% 58g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 198g	54% 70g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	397% 151g	110% 41.7g	38g per day for Men 19-50 years
Protein	140% 78.5g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	36% 0.47mg	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	9.92% 39.7μg	26.8% 107μg	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	66% 9.92mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	273% 2735mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	421% 3.8mg	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	805% 64.4mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	425% 9.76mg	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	322% 2254mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	158% 5362mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	198% 22mg	111% 12mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Caraway Seed VS Oil Roasted Almonds per 14 oz

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

Lets compare vitamin content per 14 ounces of Caraway Seed vs Oil Roasted Almonds:

• 14 ounces of Caraway Seed have more Vitamin A, 4.2 times more Vitamin B1, 3.1 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.1 times more Vitamin B2, 2.7 times more Vitamin B9 and 10.4 times more Vitamin E than Caraway Seed Spices.
• Both Caraway Seed and Oil Roasted Almonds provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Caraway Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Caraway Seed vs Oil Roasted Almonds:

• 14 ounces of Caraway Seed have 2.4 times more Calcium, 4.4 times more Iron, 1.2 times more Phosphorus, 1.9 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.9 times more Manganese than Caraway Seed Spices.
• Both Caraway Seed and Oil Roasted Almonds contain similar levels of Copper and Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Caraway Seed have more Omega 3, 2.8 times more Carbohydrate and 3.6 times more Fiber than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.8 times more Energy, 3.8 times more Fat, 6.8 times more Saturated Fat, 4.3 times more Omega 6 and 7.1 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed and Oil Roasted Almonds offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3