Comparing Nutrients in 1 pound Dried Spearmint VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Spearmint	Almonds	Recommended Dietary Allowance
Energy	44.6% 1293kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.15g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	792% 12.7g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	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	356% 135g	149% 56.7g	38g per day for Men 19-50 years
Protein	161% 90g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Almonds	Recommended Dietary Allowance
Vitamin A	267% 2400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	496% 6.45mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	900% 11.7mg	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	601% 2404μg	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	0% 0mg	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

	Dried Spearmint	Almonds	Recommended Dietary Allowance
Calcium	675% 6749mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	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	4959% 397mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	650% 2731mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	2264% 52mg	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	179% 1252mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	257% 8727mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	104% 1560mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Spearmint vs Almonds:

• Dried Spearmint has more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3 times more Vitamin B5, 18.8 times more Vitamin B6 and 12 times more Vitamin B9 than Almonds.
• Both Dried Spearmint as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Spearmint vs Almonds:

• Dried Spearmint has 5.5 times more Calcium, 1.5 times more Copper, 23.6 times more Iron, 2.2 times more Magnesium, 5.3 times more Manganese, 2.6 times more Potassium and 344 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Phosphorus and 1.3 times more Zinc than Dried Spearmint.

Comparison of macro-nutrients per 1 pound:

• Dried Spearmint has 930.7 times more Omega 3, 2.4 times more Carbohydrate and 2.4 times more Fiber than Almonds.
• While Almonds contain 2 times more Energy, 8.3 times more Fat, 2.4 times more Saturated Fat and 27.6 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Almonds have similar amounts of Protein per 1 lb.
• Both Dried Spearmint as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.