Comparing Nutrients in 1 pound Almonds VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Epazote	4%	13%	83%

Macro Nutrients

	Almonds	Epazote	Recommended Dietary Allowance
Energy	91% 2626kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	NA	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	26% 33.7g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	171% 96g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Epazote	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	244% 975μg	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	0% 0mg	18% 16.3mg	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	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Epazote	Recommended Dietary Allowance
Calcium	122% 1220mg	125% 1247mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	96% 0.86mg	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	210% 17mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	611% 14mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	84.4% 2871mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 405g	3700g per day for Men 19-50 years

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

• Almonds have 7.3 times more Vitamin B1, 3.3 times more Vitamin B2, 5.7 times more Vitamin B3 and 2.6 times more Vitamin B5 than Raw Epazote.
• While Raw Epazote contains 4.9 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Raw Epazote have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Epazote:

• Almonds have 5.4 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 5.6 times more Phosphorus, 4.6 times more Selenium and 2.8 times more Zinc than Raw Epazote.
• While Raw Epazote contains 1.4 times more Manganese, 43 times more Sodium and 20.2 times more Water than Almonds.
• Both Almonds and Raw Epazote have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 18.1 times more Energy, 96 times more Fat, 2.9 times more Carbohydrate, 3.3 times more Fiber and 64.1 times more Protein than Raw Epazote.
• Both Almonds as well as Raw Epazote have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.