Comparing Nutrients in 1 pound Oil Roasted Almonds VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Oil Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	95% 2753kcal	39.6% 1148kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	20.4% 19.8g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	195% 253g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	162% 61.7g	38g per day for Men 19-50 years
Protein	172% 96g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	148% 1329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	597% 7.76mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	132% 1320mg	809% 8092mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	247% 2.22mg	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	209% 16.7mg	2766% 221mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	487% 2046mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	779% 18mg	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	302% 2114mg	352% 2463mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	441% 15005mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Dried Dill Weed Spices:

• Oil Roasted Almonds have 2.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain more Vitamin A, 4.5 times more Vitamin B1, 14.5 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Dried Dill Weed Spices:

• Oil Roasted Almonds have 1.9 times more Copper than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 6.1 times more Calcium, 13.3 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 4.7 times more Potassium and 208 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Dill Weed Spices have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds have 2.4 times more Energy, 12.7 times more Fat and 18 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 3.2 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Dill Weed Spices have similar amounts of Protein per 1 lb.
• Both Oil Roasted Almonds as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.