Comparing Nutrients in 1 kilogram Dried Rosemary Spices VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Rosemary Spices	Almonds	Recommended Dietary Allowance
Energy	114% 3310kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	230% 73.7g	119% 38g	32g per day for Men 19-50 years
Omega 3	673% 10.8g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	68.2% 11.6g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	493% 641g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	NA	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	1121% 426g	329% 125g	38g per day for Men 19-50 years
Protein	87% 48.8g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Almonds	Recommended Dietary Allowance
Vitamin A	173% 1560μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	428% 5.14mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	329% 4.3mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1338% 17.4mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	768% 3070μg	110% 440μg	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	680% 612mg	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	1709% 256mg	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

	Dried Rosemary Spices	Almonds	Recommended Dietary Allowance
Calcium	1280% 12800mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	611% 5.5mg	1146% 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	3656% 293mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	524% 2200mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	812% 18.7mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 700mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	281% 9550mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	83.6% 46μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	294% 32.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.2% 44g	3700g per day for Men 19-50 years

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

• Dried Rosemary Spices have more Vitamin A, 2.5 times more Vitamin B1, 12.7 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.7 times more Vitamin B2 and 3.6 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Rosemary Spices vs Almonds:

• Dried Rosemary Spices have 4.8 times more Calcium, 7.9 times more Iron, 1.3 times more Potassium and 50 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Copper and 6.9 times more Phosphorus than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Almonds have similar amounts of Magnesium, Manganese, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Rosemary Spices have 1.9 times more Saturated Fat, 358.7 times more Omega 3, 3 times more Carbohydrate and 3.4 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 3.3 times more Fat, 10.6 times more Omega 6 and 4.3 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.