Comparing Nutrients in 14 ounces Dried Marjoram Spices VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Marjoram Spices	Blanched Almonds	Recommended Dietary Allowance
Energy	37% 1076kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	801% 13g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	57% 74g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	421% 160g	103% 39.3g	38g per day for Men 19-50 years
Protein	89.7% 50.2g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	178% 1599μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.72mg	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	272% 1087μg	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	227% 204mg	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	44.7% 6.7mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2056% 2467μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Blanched Almonds	Recommended Dietary Allowance
Calcium	790% 7898mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	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	4103% 328mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	938% 21.6mg	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	173% 1214mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	178% 6041mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.82% 30.3g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Marjoram Spices vs Blanched Almonds:

• Dried Marjoram Spices have more Vitamin A, 1.5 times more Vitamin B1, 10.3 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Vitamin B2 and 14.1 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Blanched Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Dried Marjoram Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Marjoram Spices vs Blanched Almonds:

• Dried Marjoram Spices have 8.4 times more Calcium, 25.2 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 2.3 times more Potassium, 1.4 times more Selenium, 4.1 times more Sodium and 1.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Phosphorus than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Blanched Almonds have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Marjoram Spices have 807.5 times more Omega 3, 3.2 times more Carbohydrate and 4.1 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, 7.5 times more Fat, 7.5 times more Saturated Fat, 10.5 times more Omega 6 and 1.7 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Blanched Almonds have similar amounts of Sugars per 14 oz.
• Both Dried Marjoram Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.