Comparing Nutrients in 1 kilogram Ground Mace VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Ground Mace	Blanched Almonds	Recommended Dietary Allowance
Energy	164% 4750kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	334% 324g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	297% 95g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	254% 43g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	388% 505g	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	532% 202g	261% 99g	38g per day for Men 19-50 years
Protein	120% 67g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.12mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	345% 4.5mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.4% 13.5mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	190% 760μg	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	233% 210mg	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

	Ground Mace	Blanched Almonds	Recommended Dietary Allowance
Calcium	252% 2520mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	2741% 24.7mg	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	1738% 139mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	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	157% 1100mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	136% 4630mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Ground Mace vs Blanched Almonds:

• Ground Mace Spices have more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B2 and 2.6 times more Vitamin B3 than Ground Mace Spices.
• Both Ground Mace Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ground Mace vs Blanched Almonds:

• Ground Mace Spices have 2.4 times more Copper, 4.2 times more Iron and 4.2 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Magnesium, 4.4 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Ground Mace Spices.
• Both Ground Mace Spices and Blanched Almonds have similar amounts of Calcium, Manganese and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Mace Spices have 2.4 times more Saturated Fat, 20 times more Omega 3, 2.7 times more Carbohydrate and 2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Fat, 2.9 times more Omega 6 and 3.2 times more Protein than Ground Mace Spices.
• Both Ground Mace Spices and Blanched Almonds have similar amounts of Energy per 1 kg.
• Both Ground Mace Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.