Comparing Nutrients in 1 pound Dried Spearmint VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Spearmint	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	44.6% 1293kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.4g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.15g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	792% 12.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	356% 135g	125% 47.6g	38g per day for Men 19-50 years
Protein	161% 90g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	496% 6.45mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	900% 11.7mg	41% 0.54mg	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	601% 2404μg	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	675% 6749mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	650% 2731mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	2264% 52mg	485% 11mg	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	179% 1252mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	257% 8727mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spearmint VS Oil Roasted Almonds per 1 lb

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

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

• 1 pound of Dried Spearmint has more Vitamin A, 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 6.1 times more Vitamin B5, 21.9 times more Vitamin B6 and 19.6 times more Vitamin B9 than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A
• Both Dried Spearmint as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Spearmint vs Oil Roasted Almonds:

• 1 pound of Dried Spearmint has 5.1 times more Calcium, 1.6 times more Copper, 23.8 times more Iron, 2.2 times more Magnesium, 4.7 times more Manganese, 2.8 times more Potassium and 344 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.7 times more Phosphorus and 1.3 times more Zinc than Dried Spearmint.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Spearmint has more Omega 3, 2.9 times more Carbohydrate and 2.8 times more Fiber than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.1 times more Energy, 9.1 times more Fat, 2.7 times more Saturated Fat and 30.3 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Oil Roasted Almonds offer comparable quantities of Protein per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3