Comparing Nutrients in 1 kilogram Dried Marjoram Spices VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Marjoram Spices	Blanched Almonds	Recommended Dietary Allowance
Energy	93% 2710kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	2019% 32.3g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	466% 606g	144% 187g	130g per day for Men 19-50 years
Sugars	56.4% 41g	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	1061% 403g	261% 99g	38g per day for Men 19-50 years
Protein	226% 127g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	448% 4030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	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	915% 12mg	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	685% 2740μg	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	571% 514mg	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	113% 17mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5181% 6217μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Blanched Almonds	Recommended Dietary Allowance
Calcium	1990% 19900mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1259% 11.3mg	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	10339% 827mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	2362% 54.3mg	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	437% 3060mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	448% 15220mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	1.2% 45g	3700g per day for Men 19-50 years

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

• Dried Marjoram Spices have more Vitamin A, 1.5 times more Vitamin B1, 10.3 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Vitamin B2 and 14.1 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Blanched Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Marjoram Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Marjoram Spices have 8.4 times more Calcium, 25.2 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 2.3 times more Potassium, 1.4 times more Selenium, 4.1 times more Sodium and 1.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Phosphorus than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Blanched Almonds have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Marjoram Spices have 807.5 times more Omega 3, 3.2 times more Carbohydrate and 4.1 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, 7.5 times more Fat, 7.5 times more Saturated Fat, 10.5 times more Omega 6 and 1.7 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Blanched Almonds have similar amounts of Sugars per 1 kg.
• Both Dried Marjoram Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.