Comparing Nutrients in 14 ounces Ground Mace VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Ground Mace	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	65% 1885kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	132% 129g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	118% 37.7g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	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	154% 200g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	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	211% 80g	110% 41.7g	38g per day for Men 19-50 years
Protein	47.6% 26.6g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	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	49% 0.64mg	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	75.4% 302μg	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	NA	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	100% 1000mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	1088% 9.8mg	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	690% 55mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	154% 647mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	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	62.4% 437mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	54% 1838mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	83% 9.13mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.88% 32.4g	0.3% 11g	3700g per day for Men 19-50 years

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

• Ground Mace Spices have more Vitamin A, 3.4 times more Vitamin B1, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Vitamin B2 and 2.7 times more Vitamin B3 than Ground Mace Spices.
• Both Ground Mace Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Ground Mace Spices have 2.6 times more Copper, 3.8 times more Iron and 80 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Magnesium, 1.6 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Ground Mace Spices.
• Both Ground Mace Spices and Oil 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, more Omega 3, 2.9 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Energy, 1.7 times more Fat, 3.1 times more Omega 6 and 3.2 times more Protein than Ground Mace Spices.
• Both Ground Mace Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.