Comparing Nutrients in 14 ounces Ground Cloves VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Ground Cloves	Blanched Almonds	Recommended Dietary Allowance
Energy	37.5% 1087kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.6g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	57% 74g	130g per day for Men 19-50 years
Sugars	13% 9.45g	25.3% 18.4g	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	5.86% 4.25g	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	% 4.52g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 17.7g	g per day for Men 19-50 years
Fiber	354% 135g	103% 39.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	35% 0.46mg	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	25% 99μg	48.6% 194μg	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	0.88% 0.79mg	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	233% 35mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	469% 563μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Blanched Almonds	Recommended Dietary Allowance
Calcium	251% 2508mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	453% 4.08mg	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	587% 47mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	245% 1028mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	10376% 239mg	317% 7.3mg	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	59% 413mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	119% 4048mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ground Cloves vs Blanched Almonds:

• Ground Cloves Spices have 1.6 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2 times more Vitamin B9 and 2.7 times more Vitamin E than Ground Cloves Spices.
• Both Ground Cloves Spices and Blanched Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Ground Cloves Spices as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Cloves vs Blanched Almonds:

• Ground Cloves Spices have 2.7 times more Calcium, 3.6 times more Iron, 32.8 times more Manganese, 1.5 times more Potassium, 2.3 times more Selenium and 14.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Copper, 4.6 times more Phosphorus and 1.3 times more Zinc than Ground Cloves Spices.
• Both Ground Cloves Spices and Blanched Almonds have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Ground Cloves Spices have 146.3 times more Omega 3, 3.5 times more Carbohydrate, more Fructose and 3.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, 4 times more Fat, 4.7 times more Omega 6, 1.9 times more Sugars and 3.6 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Blanched Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Ground Cloves Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.