Comparing Nutrients in 1 kilogram Dried Oregano Spices VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Oregano Spices	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	91% 2650kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	48.5% 15.5g	132% 42g	32g per day for Men 19-50 years
Omega 3	388% 6.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	530% 689g	136% 177g	130g per day for Men 19-50 years
Sugars	56.4% 41g	62.8% 45.5g	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	15.6% 11.3g	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	% 19g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 9.1g	% 43.8g	g per day for Men 19-50 years
Fiber	1118% 425g	276% 105g	38g per day for Men 19-50 years
Protein	161% 90g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	94% 850μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	406% 5.3mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	290% 46.4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	803% 10.4mg	91% 1.18mg	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	593% 2370μg	67.5% 270μg	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	25.6% 23mg	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	1217% 183mg	1731% 260mg	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 Oregano Spices	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1597% 15970mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	703% 6.33mg	1061% 9.55mg	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	4600% 368mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	2170% 50mg	1070% 24.6mg	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	211% 1480mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	371% 12600mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	245% 27mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	2.7% 99g	0.76% 28g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 4 times more Vitamin B5, 8.8 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Vitamin B2 and 1.4 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Oregano Spices have 5.5 times more Calcium, 10 times more Iron, 2 times more Manganese, 1.8 times more Potassium and 25 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Copper and 3.1 times more Phosphorus than Dried Oregano Spices.
• Both Dried Oregano Spices and Oil Roasted Almonds have similar amounts of Magnesium, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Oregano Spices have more Omega 3, 3.9 times more Carbohydrate, more Fructose and 4 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Energy, 12.9 times more Fat, 2.7 times more Saturated Fat, 18.1 times more Omega 6 and 2.4 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices and Oil Roasted Almonds have similar amounts of Sugars per 1 kg.
• Both Dried Oregano Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.