Comparing Nutrients in 1 pound Almonds VS Ground Savory

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ground Savory	8%	15%	77%

Macro Nutrients

	Almonds	Ground Savory	Recommended Dietary Allowance
Energy	91% 2626kcal	42.5% 1234kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	46.2% 14.8g	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	240% 312g	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	546% 207g	38g per day for Men 19-50 years
Protein	171% 96g	54.5% 30.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Savory	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1166μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	632% 8.2mg	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	NA	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	252% 227mg	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	Ground Savory	Recommended Dietary Allowance
Calcium	122% 1220mg	967% 9671mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	427% 3.84mg	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	2148% 172mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	1203% 27.7mg	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	91% 635mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	140% 4767mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	177% 19.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Ground Savory:

• Ground Savory Spice contains more Vitamin A, 1.8 times more Vitamin B1, 13.2 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Ground Savory Spice have similar amounts of Vitamin B3 per 1 lb.
• Both Almonds as well as Ground Savory Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Ground Savory:

• Almonds have 1.2 times more Copper and 3.4 times more Phosphorus than Ground Savory Spice.
• While Ground Savory Spice contains 7.9 times more Calcium, 10.2 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 1.4 times more Potassium, 24 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Ground Savory Spice have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.1 times more Energy, 8.4 times more Fat and 3.1 times more Protein than Ground Savory Spice.
• While Ground Savory Spice contains 3.2 times more Carbohydrate and 3.7 times more Fiber than Almonds.
• Both Almonds and Ground Savory Spice have similar amounts of Saturated Fat per 1 lb.
• Both Almonds as well as Ground Savory Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.