Comparing Nutrients in 1 pound Rosemary VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Rosemary	Almonds	Recommended Dietary Allowance
Energy	20.5% 594kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	117% 1.88g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	168% 64g	149% 56.7g	38g per day for Men 19-50 years
Protein	27% 15g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Almonds	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	124% 494μg	50% 200μg	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	110% 99mg	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	775% 116mg	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

	Rosemary	Almonds	Recommended Dietary Allowance
Calcium	144% 1438mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	520% 4.68mg	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	377% 30mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.8% 299mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.3% 307g	0.54% 20g	3700g per day for Men 19-50 years

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

• Fresh Rosemary has more Vitamin A, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 5.7 times more Vitamin B1, 7.5 times more Vitamin B2 and 4 times more Vitamin B3 than Fresh Rosemary.
• Both Fresh Rosemary as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rosemary vs Almonds:

• Fresh Rosemary has 1.8 times more Iron, 26 times more Sodium and 15.4 times more Water than Almonds.
• While Almonds contain 3.4 times more Copper, 3 times more Magnesium, 2.3 times more Manganese, 7.3 times more Phosphorus and 3.4 times more Zinc than Fresh Rosemary.
• Both Fresh Rosemary and Almonds have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Rosemary has 138 times more Omega 3 than Almonds.
• While Almonds contain 4.4 times more Energy, 8.5 times more Fat, 1.3 times more Saturated Fat, 27.6 times more Omega 6 and 6.4 times more Protein than Fresh Rosemary.
• Both Fresh Rosemary and Almonds have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Fresh Rosemary as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.