Comparing Nutrients in 14 ounces Ground Savory VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Savory	8%	15%	77%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Ground Savory	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	37.2% 1080kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.5g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	40.4% 13g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	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% 273g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	477% 181g	110% 41.7g	38g per day for Men 19-50 years
Protein	47.7% 26.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Ground Savory	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	553% 7.2mg	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	NA	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	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	846% 8462mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	374% 3.36mg	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	1879% 150mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	356% 1496mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	1053% 24.2mg	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	79.4% 556mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	123% 4171mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Savory VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Ground Savory versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Ground Savory have more Vitamin A, 4 times more Vitamin B1, 15.3 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Ground Savory and Oil Roasted Almonds provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Savory Spice as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Ground Savory have 7.3 times more Calcium, 10.3 times more Iron, 1.4 times more Magnesium, 2.5 times more Manganese, 1.5 times more Potassium and 1.4 times more Zinc than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3.3 times more Phosphorus than Ground Savory Spice.
• Both Ground Savory and Oil Roasted Almonds contain similar levels of Copper and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Savory have 3.9 times more Carbohydrate and 4.4 times more Fiber than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.2 times more Energy, 9.3 times more Fat, 1.3 times more Saturated Fat and 3.2 times more Protein than Ground Savory Spice.