Comparing Nutrients in 1 kilogram Roasted Almonds VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Roasted Almonds	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	206% 5980kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2019% 32.3g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	69% 11.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	466% 606g	130g per day for Men 19-50 years
Sugars	67% 48.6g	56.4% 41g	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	1061% 403g	38g per day for Men 19-50 years
Protein	374% 210g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	448% 4030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	915% 12mg	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	685% 2740μg	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	571% 514mg	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	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	268% 2680mg	1990% 19900mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	1259% 11.3mg	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	10339% 827mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	2362% 54.3mg	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	437% 3060mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	448% 15220mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	327% 36mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.06% 76.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Dried Marjoram Spices:

• Dry Roasted Almonds have 3.8 times more Vitamin B2 and 14.1 times more Vitamin E than Dried Marjoram Spices.
• While Dried Marjoram Spices contain more Vitamin A, 3.8 times more Vitamin B1, 8.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Marjoram Spices have similar amounts of Vitamin B3 per 1 kg.
• Both Dry Roasted Almonds as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Dried Marjoram Spices:

• Dry Roasted Almonds have 1.5 times more Phosphorus than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 7.4 times more Calcium, 22.2 times more Iron, 2.4 times more Manganese, 2.1 times more Potassium, 2.3 times more Selenium and 25.7 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Marjoram Spices have similar amounts of Copper, Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 2.2 times more Energy, 7.5 times more Fat, 7.7 times more Saturated Fat, 11 times more Omega 6 and 1.7 times more Protein than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 323 times more Omega 3, 2.9 times more Carbohydrate and 3.7 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Marjoram Spices have similar amounts of Sugars per 1 kg.
• Both Dry Roasted Almonds as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.