Comparing Nutrients in 14 ounces Ground Mace VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Ground Mace	Roasted Almonds	Recommended Dietary Allowance
Energy	65% 1885kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	132% 129g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	118% 37.7g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	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	154% 200g	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	211% 80g	114% 43.3g	38g per day for Men 19-50 years
Protein	47.6% 26.6g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	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	49% 0.64mg	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	75.4% 302μg	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	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	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

	Ground Mace	Roasted Almonds	Recommended Dietary Allowance
Calcium	100% 1000mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	1088% 9.8mg	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	690% 55mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	154% 647mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	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	62.4% 437mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	54% 1838mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	83% 9.13mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.88% 32.4g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ground Mace vs Roasted Almonds:

• Ground Mace Spices have more Vitamin A, 4.1 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.7 times more Vitamin B2 and 2.7 times more Vitamin B3 than Ground Mace Spices.
• Both Ground Mace Spices and Dry Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Ground Mace Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Mace vs Roasted Almonds:

• Ground Mace Spices have 2.2 times more Copper, 3.7 times more Iron, 1.4 times more Selenium and 26.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Magnesium, 1.5 times more Manganese, 4.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Ground Mace Spices.
• Both Ground Mace Spices and Dry Roasted Almonds have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Ground Mace Spices have 2.3 times more Saturated Fat, 8 times more Omega 3, 2.4 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 1.6 times more Fat, 3 times more Omega 6 and 3.1 times more Protein than Ground Mace Spices.
• Both Ground Mace Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.