Comparing Nutrients in 1 kilogram Blanched Almonds VS Dried Rosemary Spices

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	Blanched Almonds	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	203% 5900kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	230% 73.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	673% 10.8g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	68.2% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	493% 641g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	1121% 426g	38g per day for Men 19-50 years
Protein	382% 214g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	173% 1560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	428% 5.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	329% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	1338% 17.4mg	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	123% 490μg	768% 3070μg	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	680% 612mg	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	1583% 238mg	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

	Blanched Almonds	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	236% 2360mg	1280% 12800mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	611% 5.5mg	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	410% 32.8mg	3656% 293mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	812% 18.7mg	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	687% 4810mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	281% 9550mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	83.6% 46μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	294% 32.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Dried Rosemary Spices:

• Blanched Almonds have 1.7 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Rosemary Spices.
• While Dried Rosemary Spices contain more Vitamin A, 2.7 times more Vitamin B1, 15.1 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Dried Rosemary Spices:

• Blanched Almonds have 1.9 times more Copper, 1.2 times more Magnesium and 6.9 times more Phosphorus than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 5.4 times more Calcium, 8.9 times more Iron, 1.4 times more Potassium, 1.4 times more Selenium and 2.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Dried Rosemary Spices have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.8 times more Energy, 3.5 times more Fat, 10.7 times more Omega 6 and 4.4 times more Protein than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 1.9 times more Saturated Fat, 269 times more Omega 3, 3.4 times more Carbohydrate and 4.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Dried Rosemary Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.