Comparing Nutrients in 1 kilogram Dried Rosemary Spices VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Rosemary Spices	Roasted Almonds	Recommended Dietary Allowance
Energy	114% 3310kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	230% 73.7g	128% 41g	32g per day for Men 19-50 years
Omega 3	673% 10.8g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	68.2% 11.6g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	493% 641g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	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	1121% 426g	287% 109g	38g per day for Men 19-50 years
Protein	87% 48.8g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	329% 4.3mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	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	1338% 17.4mg	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	768% 3070μg	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	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	1280% 12800mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	611% 5.5mg	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	3656% 293mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	524% 2200mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	812% 18.7mg	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	100% 700mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	281% 9550mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	83.6% 46μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	294% 32.3mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.65% 24g	3700g per day for Men 19-50 years

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

• Dried Rosemary Spices have more Vitamin A, 6.7 times more Vitamin B1, 12.8 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Vitamin B2 and 3.6 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary 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 Rosemary Spices vs Roasted Almonds:

• Dried Rosemary Spices have 4.8 times more Calcium, 7.8 times more Iron, 1.3 times more Potassium, 2.3 times more Selenium and 16.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Copper, 1.3 times more Magnesium and 6.7 times more Phosphorus than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Dry Roasted Almonds have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Rosemary Spices have 1.8 times more Saturated Fat, 107.6 times more Omega 3, 3 times more Carbohydrate and 3.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 3.5 times more Fat, 11.2 times more Omega 6 and 4.3 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.