Comparing Nutrients in 1 kilogram Almonds VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Epazote	4%	13%	83%

Macro Nutrients

	Almonds	Epazote	Recommended Dietary Allowance
Energy	200% 5790kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	NA	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	725% 123g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	1.5% 1.1g	NA	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	100% 38g	38g per day for Men 19-50 years
Protein	378% 212g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Epazote	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	538% 2150μg	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	0% 0mg	40% 36mg	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	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Epazote	Recommended Dietary Allowance
Calcium	269% 2690mg	275% 2750mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	211% 1.9mg	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	464% 37mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1347% 31mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	100% 11mg	11mg per day for Men 19-50 years
Water	1.2% 44g	24% 892g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Epazote:

• Almonds have 7.3 times more Vitamin B1, 3.3 times more Vitamin B2, 5.7 times more Vitamin B3 and 2.6 times more Vitamin B5 than Raw Epazote.
• While Raw Epazote contains 4.9 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Raw Epazote have similar amounts of Vitamin B6 per 1 kg.
• Both Almonds as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Epazote:

• Almonds have 5.4 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 5.6 times more Phosphorus, 4.6 times more Selenium and 2.8 times more Zinc than Raw Epazote.
• While Raw Epazote contains 1.4 times more Manganese, 43 times more Sodium and 20.2 times more Water than Almonds.
• Both Almonds and Raw Epazote have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 18.1 times more Energy, 96 times more Fat, 2.9 times more Carbohydrate, 3.3 times more Fiber and 64.1 times more Protein than Raw Epazote.
• Both Almonds as well as Raw Epazote have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.