Comparing Nutrients in 1 kilogram Roasted Almonds VS Rosemary

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rosemary	9%	35%	56%

Macro Nutrients

	Roasted Almonds	Rosemary	Recommended Dietary Allowance
Energy	206% 5980kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	60.4% 58.6g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	88.7% 28.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	259% 4.14g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	26.3% 4.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	159% 207g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	371% 141g	38g per day for Men 19-50 years
Protein	374% 210g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rosemary	Recommended Dietary Allowance
Vitamin A	0% 0μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	161% 8.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	258% 3.36mg	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	138% 550μg	273% 1090μg	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	242% 218mg	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	1593% 239mg	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

	Roasted Almonds	Rosemary	Recommended Dietary Allowance
Calcium	268% 2680mg	317% 3170mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	334% 3mg	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	466% 37.3mg	831% 66.5mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	417% 9.6mg	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	673% 4710mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	18.3% 678g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Rosemary per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Rosemary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Rosemary:

• 1 kilogram of Roasted Almonds has 2.1 times more Vitamin B1, 7.9 times more Vitamin B2 and 4 times more Vitamin B3 than Rosemary.
• While 1 kg of Fresh Rosemary contains more Vitamin A, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Almonds as well as Fresh Rosemary have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Rosemary:

• 1 kilogram of Roasted Almonds has 3.7 times more Copper, 3.1 times more Magnesium, 2.3 times more Manganese, 7.1 times more Phosphorus and 3.6 times more Zinc than Rosemary.
• While 1 kg of Fresh Rosemary contains 1.8 times more Iron than Dry Roasted Almonds.
• Both Roasted Almonds and Rosemary contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 4.6 times more Energy, 9 times more Fat, 1.4 times more Saturated Fat, 29 times more Omega 6 and 6.3 times more Protein than Rosemary.
• While 1 kg of Fresh Rosemary contains 41.4 times more Omega 3 and 1.3 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Rosemary offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3