Comparing Nutrients in 1 pound Roasted Almonds VS Peppermint

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Peppermint	18%	10%	72%

Macro Nutrients

	Roasted Almonds	Peppermint	Recommended Dietary Allowance
Energy	94% 2712kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	52% 67.5g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	95% 36.3g	38g per day for Men 19-50 years
Protein	170% 95g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Peppermint	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	45% 0.59mg	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	62.4% 249μg	129% 517μg	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	160% 144mg	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	723% 108mg	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

	Roasted Almonds	Peppermint	Recommended Dietary Allowance
Calcium	122% 1216mg	110% 1102mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	166% 1.5mg	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	211% 17mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	86.4% 363mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	232% 5.33mg	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	305% 2136mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	76% 2581mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.37% 141mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Peppermint per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Peppermint to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Peppermint:

• 1 pound of Roasted Almonds has 4.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Peppermint.
• While 1 lb of Fresh Peppermint contains more Vitamin A, 2.1 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Peppermint provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Almonds as well as Fresh Peppermint have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Peppermint:

• 1 pound of Roasted Almonds has 3.3 times more Copper, 3.5 times more Magnesium, 1.9 times more Manganese, 6.5 times more Phosphorus, 1.3 times more Potassium and 3 times more Zinc than Peppermint.
• While 1 lb of Fresh Peppermint contains 1.4 times more Iron, 10.3 times more Sodium and 32.6 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Peppermint contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 8.5 times more Energy, 55.9 times more Fat, 16.6 times more Saturated Fat, 187.6 times more Omega 6, 1.4 times more Carbohydrate, 1.4 times more Fiber and 5.6 times more Protein than Peppermint.
• While 1 lb of Fresh Peppermint contains 43.5 times more Omega 3 than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Peppermint provide inadequate amounts of Omega 6