Comparing Nutrients in 1 kilogram Dried Spearmint VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Spearmint	Blanched Almonds	Recommended Dietary Allowance
Energy	98% 2850kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.3g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	49.3% 15.8g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	1745% 28g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	400% 520g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	784% 298g	261% 99g	38g per day for Men 19-50 years
Protein	356% 199g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	588% 5290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	240% 2.88mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1093% 14.2mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	410% 65.6mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1984% 25.8mg	88.5% 1.15mg	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	1325% 5300μg	123% 490μg	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	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	1583% 238mg	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

	Dried Spearmint	Blanched Almonds	Recommended Dietary Allowance
Calcium	1488% 14880mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1713% 15.4mg	1141% 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	10934% 875mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	1433% 6020mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	4992% 115mg	798% 18.4mg	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	394% 2760mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	566% 19240mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	229% 3440mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	3.05% 113g	1.2% 45g	3700g per day for Men 19-50 years

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

• Dried Spearmint has more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 4.5 times more Vitamin B5, 22.4 times more Vitamin B6 and 10.8 times more Vitamin B9 than Blanched Almonds.
• Both Dried Spearmint as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Spearmint vs Blanched Almonds:

• Dried Spearmint has 6.3 times more Calcium, 1.5 times more Copper, 26.7 times more Iron, 2.2 times more Magnesium, 6.3 times more Manganese, 2.9 times more Potassium and 18.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Phosphorus than Dried Spearmint.
• Both Dried Spearmint and Blanched Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Spearmint has 698 times more Omega 3, 2.8 times more Carbohydrate and 3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Energy, 8.7 times more Fat, 2.5 times more Saturated Fat and 27.7 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Blanched Almonds have similar amounts of Protein per 1 kg.
• Both Dried Spearmint as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.