Comparing Nutrients in 14 ounces Dried Oregano Spices VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Oregano Spices	Almonds	Recommended Dietary Allowance
Energy	36.3% 1052kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	47% 15g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 274g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	6.2% 4.5g	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	% 7.54g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 15.7g	g per day for Men 19-50 years
Fiber	444% 169g	131% 49.6g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Almonds	Recommended Dietary Allowance
Vitamin A	37.5% 337μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	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	235% 941μg	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	10% 9.13mg	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	483% 72.5mg	678% 102mg	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 Oregano Spices	Almonds	Recommended Dietary Allowance
Calcium	634% 6338mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	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	1826% 146mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	861% 20mg	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	84% 587mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	147% 5001mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have more Vitamin A, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 7.6 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.2 times more Vitamin B2 and 1.4 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano Spices and Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Dried Oregano Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Oregano Spices vs Almonds:

• Dried Oregano Spices have 5.9 times more Calcium, 9.9 times more Iron, 2.3 times more Manganese, 1.7 times more Potassium and 25 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Copper and 3.3 times more Phosphorus than Dried Oregano Spices.
• Both Dried Oregano Spices and Almonds have similar amounts of Magnesium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Oregano Spices have 207 times more Omega 3, 3.2 times more Carbohydrate, 10.3 times more Fructose and 3.4 times more Fiber than Almonds.
• While Almonds contain 2.2 times more Energy, 11.7 times more Fat, 2.5 times more Saturated Fat, 16.5 times more Omega 6 and 2.4 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices and Almonds have similar amounts of Sugars per 14 oz.
• Both Dried Oregano Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.