Comparing Nutrients in 14 ounces Dried Oregano Spices VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Oregano Spices	Roasted Almonds	Recommended Dietary Allowance
Energy	36.3% 1052kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	210% 274g	64% 83.4g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	6.2% 4.5g	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	% 7.54g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 19g	g per day for Men 19-50 years
Fiber	444% 169g	114% 43.3g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	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	235% 941μg	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	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	634% 6338mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	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	1826% 146mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	861% 20mg	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	84% 587mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	147% 5001mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 7.7 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B2 and 1.3 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano 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 Dried Oregano Spices vs Roasted Almonds:

• Dried Oregano Spices have 6 times more Calcium, 9.9 times more Iron, 2.2 times more Manganese, 1.8 times more Potassium, 2.3 times more Selenium and 8.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Copper and 3.2 times more Phosphorus than Dried Oregano Spices.
• Both Dried Oregano Spices and Dry Roasted Almonds have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Oregano Spices have 62.1 times more Omega 3, 3.3 times more Carbohydrate, 113 times more Fructose and 3.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Energy, 12.3 times more Fat, 2.6 times more Saturated Fat, 17.3 times more Omega 6 and 2.3 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices and Dry Roasted Almonds have similar amounts of Sugars per 14 oz.
• Both Dried Oregano Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.