Comparing Nutrients in 1 pound Rosemary VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Rosemary	Blanched Almonds	Recommended Dietary Allowance
Energy	20.5% 594kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	56% 18g	32g per day for Men 19-50 years
Omega 3	117% 1.88g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	168% 64g	118% 45g	38g per day for Men 19-50 years
Protein	27% 15g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	40% 0.52mg	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	124% 494μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	144% 1438mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	362% 8.32mg	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	42.8% 299mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	8.3% 307g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Fresh Rosemary has more Vitamin A, 2.6 times more Vitamin B5, 2.9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 5.3 times more Vitamin B1, 4.7 times more Vitamin B2 and 3.8 times more Vitamin B3 than Fresh Rosemary.
• Both Fresh Rosemary as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rosemary vs Blanched Almonds:

• Fresh Rosemary has 1.3 times more Calcium, 2 times more Iron, 1.4 times more Sodium and 15 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Copper, 2.9 times more Magnesium, 1.9 times more Manganese, 7.3 times more Phosphorus and 3.2 times more Zinc than Fresh Rosemary.
• Both Fresh Rosemary and Blanched Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Rosemary has 103.5 times more Omega 3 and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Energy, 9 times more Fat, 1.4 times more Saturated Fat, 27.7 times more Omega 6 and 6.5 times more Protein than Fresh Rosemary.
• Both Fresh Rosemary and Blanched Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Fresh Rosemary as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.