Comparing Nutrients in 14 ounces Ground Savory VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Savory	8%	15%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Ground Savory	Roasted Almonds	Recommended Dietary Allowance
Energy	37.2% 1080kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.5g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	40.4% 13g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	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% 273g	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	477% 181g	114% 43.3g	38g per day for Men 19-50 years
Protein	47.7% 26.7g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Ground Savory	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	113% 1020μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	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	553% 7.2mg	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	NA	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	220% 198mg	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

	Ground Savory	Roasted Almonds	Recommended Dietary Allowance
Calcium	846% 8462mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	374% 3.36mg	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	1879% 150mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	356% 1496mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	1053% 24.2mg	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	79.4% 556mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	123% 4171mg	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	6.35% 95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ground Savory vs Roasted Almonds:

• Ground Savory Spice has more Vitamin A, 4.8 times more Vitamin B1, 13.3 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Ground Savory Spice and Dry Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Ground Savory Spice as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Savory vs Roasted Almonds:

• Ground Savory Spice has 8 times more Calcium, 10.2 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 1.5 times more Potassium, 2.3 times more Selenium, 8 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Copper and 3.4 times more Phosphorus than Ground Savory Spice.

Comparison of macro-nutrients per 14 ounces:

• Ground Savory Spice has 3.3 times more Carbohydrate and 4.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Energy, 8.9 times more Fat, 1.3 times more Saturated Fat and 3.1 times more Protein than Ground Savory Spice.
• Both Ground Savory Spice as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.