Comparing Nutrients in 1 kilogram Spearmint VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Spearmint	Roasted Almonds	Recommended Dietary Allowance
Energy	15% 440kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	128% 41g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	179% 68g	287% 109g	38g per day for Men 19-50 years
Protein	58.8% 33g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	226% 2030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	105% 1.36mg	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	263% 1050μg	138% 550μg	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	148% 133mg	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	1593% 239mg	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

	Spearmint	Roasted Almonds	Recommended Dietary Allowance
Calcium	199% 1990mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	1221% 11mg	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	1484% 119mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	970% 22.3mg	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	85.7% 600mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	301% 33mg	11mg per day for Men 19-50 years
Water	23% 856g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Spearmint VS Roasted Almonds per 1 kg

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

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

• 1 kilogram of Spearmint has more Vitamin A, 1.9 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 6.8 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Fresh Spearmint.
• Both Spearmint and Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Fresh Spearmint as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spearmint vs Roasted Almonds:

• 1 kilogram of Spearmint has 3.2 times more Iron, 10 times more Sodium and 35.5 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.3 times more Calcium, 4.6 times more Copper, 4.4 times more Magnesium, 2 times more Manganese, 7.9 times more Phosphorus, 1.6 times more Potassium and 3 times more Zinc than Fresh Spearmint.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spearmint has 33.8 times more Omega 3 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 13.6 times more Energy, 72 times more Fat, 21.4 times more Saturated Fat, 239.7 times more Omega 6, 2.5 times more Carbohydrate, 1.6 times more Fiber and 6.4 times more Protein than Fresh Spearmint.
• 1 kilogram of Spearmint provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3