Comparing Nutrients in 14 ounces Cumin Seed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Almonds	14%	72%	14%

Macro Nutrients

	Cumin Seed	Almonds	Recommended Dietary Allowance
Energy	51.3% 1488kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	47% 15g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	72.4% 12.3g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	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	110% 41.7g	131% 49.6g	38g per day for Men 19-50 years
Protein	126% 70.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Almonds	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	34% 30.6mg	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	88% 13.2mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Almonds	Recommended Dietary Allowance
Calcium	370% 3695mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	382% 3.44mg	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	3292% 263mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	346% 1453mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	575% 13.2mg	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	283% 1980mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	209% 7096mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	44.5% 667mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.86% 32g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Cumin Seed Spices have more Vitamin A, 3.1 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.5 times more Vitamin B2, 4.4 times more Vitamin B9 and 7.7 times more Vitamin E than Cumin Seed Spices.
• Both Cumin Seed Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cumin Seed vs Almonds:

• Cumin Seed Spices have 3.5 times more Calcium, 17.9 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 2.4 times more Potassium, 1.3 times more Selenium, 168 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Cumin Seed Spices and Almonds have similar amounts of Copper and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cumin Seed Spices have 58.7 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 2.2 times more Fat, 2.5 times more Saturated Fat, 4 times more Omega 6 and 1.9 times more Sugars than Cumin Seed Spices.
• Both Cumin Seed Spices and Almonds have similar amounts of Fiber and Protein per 14 oz.
• Both Cumin Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.