Comparing Nutrients in 14 ounces Thyme VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Thyme	16%	11%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Thyme	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	14% 401kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	74.6% 97g	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	146% 55.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	39.4% 22g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Thyme	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	105% 945μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.24mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.62mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	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	44.7% 179μg	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	706% 635mg	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

	Thyme	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	161% 1607mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	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	866% 69.3mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	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	60% 421mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	71% 2417mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	111% 12mg	11mg per day for Men 19-50 years
Water	7% 258g	0.3% 11g	3700g per day for Men 19-50 years

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

• Fresh Thyme has more Vitamin A, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2 and 2 times more Vitamin B3 than Fresh Thyme.
• Both Fresh Thyme as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Thyme vs Oil Roasted Almonds:

• Fresh Thyme has 1.4 times more Calcium, 4.7 times more Iron and 23.3 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 4.4 times more Phosphorus and 1.7 times more Zinc than Fresh Thyme.
• Both Fresh Thyme and Oil Roasted Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fresh Thyme has more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6 times more Energy, 32.8 times more Fat, 9 times more Saturated Fat, 159 times more Omega 6 and 3.8 times more Protein than Fresh Thyme.
• Both Fresh Thyme as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.