Comparing Nutrients in 14 ounces Fenugreek Seed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Fenugreek Seed	Almonds	Recommended Dietary Allowance
Energy	44.2% 1282kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	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	257% 98g	131% 49.6g	38g per day for Men 19-50 years
Protein	163% 91g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	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	183% 2.4mg	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	56.6% 226μg	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	13.2% 12mg	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

	Fenugreek Seed	Almonds	Recommended Dietary Allowance
Calcium	70% 699mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	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	1663% 133mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	180% 758mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	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	168% 1175mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	90% 3056mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Fenugreek Seed Spices have 1.6 times more Vitamin B1, 4.4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 3.1 times more Vitamin B2 and 2.2 times more Vitamin B3 than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fenugreek Seed vs Almonds:

• Fenugreek Seed Spices have 9 times more Iron, 1.5 times more Selenium and 67 times more Sodium than Almonds.
• While Almonds contain 1.5 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese and 1.6 times more Phosphorus than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Almonds have similar amounts of Copper, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fenugreek Seed Spices have 2.7 times more Carbohydrate and 2 times more Fiber than Almonds.
• While Almonds contain 1.8 times more Energy, 7.8 times more Fat and 2.6 times more Saturated Fat than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Almonds have similar amounts of Protein per 14 oz.
• Both Fenugreek Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.