Comparing Nutrients in 1 pound Caraway Seed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Caraway Seed	Almonds	Recommended Dietary Allowance
Energy	52% 1510kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	68.2% 66g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	83.3% 14g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	174% 226g	75% 98g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	454% 172g	149% 56.7g	38g per day for Men 19-50 years
Protein	160% 89.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Almonds	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.63mg	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	11.3% 45.4μg	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	106% 95mg	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	75.6% 11.3mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Almonds	Recommended Dietary Allowance
Calcium	313% 3125mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	459% 4.13mg	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	920% 73.6mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	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	368% 2576mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	180% 6128mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.2% 44.8g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Caraway Seed vs Almonds:

• Caraway Seed Spices have more Vitamin A, 1.9 times more Vitamin B1, 2.6 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 3 times more Vitamin B2, 4.4 times more Vitamin B9 and 10.3 times more Vitamin E than Caraway Seed Spices.
• Both Caraway Seed Spices and Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Caraway Seed Spices as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Caraway Seed vs Almonds:

• Caraway Seed Spices have 2.6 times more Calcium, 4.4 times more Iron, 1.8 times more Potassium, 3 times more Selenium, 17 times more Sodium and 1.8 times more Zinc than Almonds.
• While Almonds contain 1.7 times more Manganese than Caraway Seed Spices.
• Both Caraway Seed Spices and Almonds have similar amounts of Copper, Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Caraway Seed Spices have 50 times more Omega 3, 2.3 times more Carbohydrate and 3 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 3.4 times more Fat, 6.1 times more Saturated Fat, 3.9 times more Omega 6 and 6.8 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Almonds have similar amounts of Protein per 1 lb.
• Both Caraway Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.