Comparing Nutrients in 14 ounces Dried Oregano Spices VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Oregano Spices	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	36.3% 1052kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	210% 274g	54% 70g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	6.2% 4.5g	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	% 7.54g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 17.4g	g per day for Men 19-50 years
Fiber	444% 169g	110% 41.7g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	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	235% 941μg	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	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	634% 6338mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	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	1826% 146mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	861% 20mg	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	84% 587mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	147% 5001mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 4 times more Vitamin B5, 8.8 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Vitamin B2 and 1.4 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano 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 Dried Oregano Spices vs Oil Roasted Almonds:

• Dried Oregano Spices have 5.5 times more Calcium, 10 times more Iron, 2 times more Manganese, 1.8 times more Potassium and 25 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Copper and 3.1 times more Phosphorus than Dried Oregano Spices.
• Both Dried Oregano Spices and Oil Roasted Almonds have similar amounts of Magnesium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Oregano Spices have more Omega 3, 3.9 times more Carbohydrate, more Fructose and 4 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Energy, 12.9 times more Fat, 2.7 times more Saturated Fat, 18.1 times more Omega 6 and 2.4 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices and Oil Roasted Almonds have similar amounts of Sugars per 14 oz.
• Both Dried Oregano Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.