Comparing Nutrients in 1 pound Dried Oregano Spices VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Oregano Spices	Almonds	Recommended Dietary Allowance
Energy	41.4% 1202kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	176% 2.8g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 313g	75% 98g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	7.07% 5.13g	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	% 8.6g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 4.13g	% 18g	g per day for Men 19-50 years
Fiber	507% 193g	149% 56.7g	38g per day for Men 19-50 years
Protein	73% 41g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Almonds	Recommended Dietary Allowance
Vitamin A	43% 386μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.74mg	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	269% 1075μg	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	11.6% 10.4mg	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	552% 83mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2350% 2820μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Almonds	Recommended Dietary Allowance
Calcium	724% 7244mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	2087% 167mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	984% 22.6mg	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	96% 671mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	168% 5715mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.54% 20g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have more Vitamin A, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 7.6 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.2 times more Vitamin B2 and 1.4 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano Spices and Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Dried Oregano Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Oregano Spices vs Almonds:

• Dried Oregano Spices have 5.9 times more Calcium, 9.9 times more Iron, 2.3 times more Manganese, 1.7 times more Potassium and 25 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Copper and 3.3 times more Phosphorus than Dried Oregano Spices.
• Both Dried Oregano Spices and Almonds have similar amounts of Magnesium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Oregano Spices have 207 times more Omega 3, 3.2 times more Carbohydrate, 10.3 times more Fructose and 3.4 times more Fiber than Almonds.
• While Almonds contain 2.2 times more Energy, 11.7 times more Fat, 2.5 times more Saturated Fat, 16.5 times more Omega 6 and 2.4 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices and Almonds have similar amounts of Sugars per 1 lb.
• Both Dried Oregano Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.