Comparing Nutrients in 1 kilogram Dried Marjoram Spices VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Marjoram Spices	Roasted Almonds	Recommended Dietary Allowance
Energy	93% 2710kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	128% 41g	32g per day for Men 19-50 years
Omega 3	2019% 32.3g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	466% 606g	162% 210g	130g per day for Men 19-50 years
Sugars	56.4% 41g	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	1061% 403g	287% 109g	38g per day for Men 19-50 years
Protein	226% 127g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	915% 12mg	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	685% 2740μg	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	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	1990% 19900mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	1259% 11.3mg	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	10339% 827mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	2362% 54.3mg	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	437% 3060mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	448% 15220mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	0.65% 24g	3700g per day for Men 19-50 years

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

• Dried Marjoram Spices have more Vitamin A, 3.8 times more Vitamin B1, 8.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Vitamin B2 and 14.1 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Dry Roasted Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Marjoram Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Marjoram Spices have 7.4 times more Calcium, 22.2 times more Iron, 1.2 times more Magnesium, 2.4 times more Manganese, 2.1 times more Potassium, 2.3 times more Selenium and 25.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Phosphorus than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Dry Roasted Almonds have similar amounts of Copper and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Marjoram Spices have 323 times more Omega 3, 2.9 times more Carbohydrate and 3.7 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Energy, 7.5 times more Fat, 7.7 times more Saturated Fat, 11 times more Omega 6 and 1.7 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Dry Roasted Almonds have similar amounts of Sugars per 1 kg.
• Both Dried Marjoram Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.