Comparing Nutrients in 14 ounces Dried Rosemary Spices VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Rosemary Spices	Roasted Almonds	Recommended Dietary Allowance
Energy	45.3% 1314kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	91% 29.3g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	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	196% 254g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	445% 169g	114% 43.3g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	68.8% 619μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	531% 6.9mg	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	305% 1218μg	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	270% 243mg	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	632% 95mg	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

	Dried Rosemary Spices	Roasted Almonds	Recommended Dietary Allowance
Calcium	508% 5080mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	1451% 116mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	208% 873mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	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	39.7% 278mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	119% 13mg	11mg per day for Men 19-50 years
Water	1% 37g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Dried Rosemary Spices have more Vitamin A, 6.7 times more Vitamin B1, 12.8 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Vitamin B2 and 3.6 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary 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 Rosemary Spices vs Roasted Almonds:

• Dried Rosemary Spices have 4.8 times more Calcium, 7.8 times more Iron, 1.3 times more Potassium, 2.3 times more Selenium and 16.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Copper, 1.3 times more Magnesium and 6.7 times more Phosphorus than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Dry Roasted Almonds have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Rosemary Spices have 1.8 times more Saturated Fat, 107.6 times more Omega 3, 3 times more Carbohydrate and 3.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 3.5 times more Fat, 11.2 times more Omega 6 and 4.3 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.