Comparing Nutrients in 14 ounces Ground Sage VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Sage	11%	29%	60%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Ground Sage	Blanched Almonds	Recommended Dietary Allowance
Energy	43% 1250kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	87% 28g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	305% 4.9g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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% 241g	57% 74g	130g per day for Men 19-50 years
Sugars	9.36% 6.8g	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	75.3% 42g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Ground Sage	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	130% 1171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.33mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	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	821% 10.7mg	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	143% 129mg	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	198% 29.7mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5671% 6805μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Sage	Blanched Almonds	Recommended Dietary Allowance
Calcium	656% 6557mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	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	1395% 112mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	404% 1699mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	541% 12.4mg	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	51.6% 361mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	125% 4247mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ground Sage vs Blanched Almonds:

• Ground Sage Spices have more Vitamin A, 3.9 times more Vitamin B1, 1.6 times more Vitamin B3, 23.4 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B2 and 3.2 times more Vitamin E than Ground Sage Spices.
• Both Ground Sage Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Sage vs Blanched Almonds:

• Ground Sage Spices have 7 times more Calcium, 8.6 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.6 times more Potassium and 1.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Copper, 5.3 times more Phosphorus and 1.7 times more Sodium than Ground Sage Spices.
• Both Ground Sage Spices and Blanched Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Ground Sage Spices have 1.8 times more Saturated Fat, 307.5 times more Omega 3, 3.3 times more Carbohydrate and 4.1 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, 4.1 times more Fat, 23.3 times more Omega 6, 2.7 times more Sugars and 2 times more Protein than Ground Sage Spices.
• Both Ground Sage Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.