Comparing Nutrients in 1 pound Epazote VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Epazote	Blanched Almonds	Recommended Dietary Allowance
Energy	5% 145kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	NA	56% 18g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	118% 45g	38g per day for Men 19-50 years
Protein	2.67% 1.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Epazote	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	40% 0.52mg	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	244% 975μg	55.6% 222μg	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	18% 16.3mg	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	718% 108mg	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

	Epazote	Blanched Almonds	Recommended Dietary Allowance
Calcium	125% 1247mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	518% 4.66mg	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	107% 8.53mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	611% 14mg	362% 8.32mg	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	55.7% 390mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	84.4% 2871mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	11% 405g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Epazote vs Blanched Almonds:

• Raw Epazote has 1.3 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 6.8 times more Vitamin B1, 2 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Epazote.
• Both Raw Epazote as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Epazote vs Blanched Almonds:

• Raw Epazote has 1.7 times more Manganese, 2.3 times more Sodium and 19.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.4 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 5.6 times more Phosphorus, 3.6 times more Selenium and 2.7 times more Zinc than Raw Epazote.
• Both Raw Epazote and Blanched Almonds have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds contain 18.4 times more Energy, 101 times more Fat, 2.5 times more Carbohydrate, 2.6 times more Fiber and 64.8 times more Protein than Raw Epazote.
• Both Raw Epazote as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.