Comparing Nutrients in 1 kilogram Rosemary VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Rosemary	Almonds	Recommended Dietary Allowance
Energy	45% 1310kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	60.4% 58.6g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	88.7% 28.4g	119% 38g	32g per day for Men 19-50 years
Omega 3	259% 4.14g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	26.3% 4.47g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	371% 141g	329% 125g	38g per day for Men 19-50 years
Protein	59% 33g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Almonds	Recommended Dietary Allowance
Vitamin A	162% 1460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.04mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	273% 1090μg	110% 440μg	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	242% 218mg	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	1709% 256mg	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

	Rosemary	Almonds	Recommended Dietary Allowance
Calcium	317% 3170mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	1146% 10.3mg	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	831% 66.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	94% 660mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	196% 6680mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	18.3% 678g	1.2% 44g	3700g per day for Men 19-50 years

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

• Fresh Rosemary has more Vitamin A, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 5.7 times more Vitamin B1, 7.5 times more Vitamin B2 and 4 times more Vitamin B3 than Fresh Rosemary.
• Both Fresh Rosemary as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rosemary vs Almonds:

• Fresh Rosemary has 1.8 times more Iron, 26 times more Sodium and 15.4 times more Water than Almonds.
• While Almonds contain 3.4 times more Copper, 3 times more Magnesium, 2.3 times more Manganese, 7.3 times more Phosphorus and 3.4 times more Zinc than Fresh Rosemary.
• Both Fresh Rosemary and Almonds have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fresh Rosemary has 138 times more Omega 3 than Almonds.
• While Almonds contain 4.4 times more Energy, 8.5 times more Fat, 1.3 times more Saturated Fat, 27.6 times more Omega 6 and 6.4 times more Protein than Fresh Rosemary.
• Both Fresh Rosemary and Almonds have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Fresh Rosemary as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.