Comparing Nutrients in 1 pound Dried Rosemary Spices VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Rosemary Spices	Blanched Almonds	Recommended Dietary Allowance
Energy	51.8% 1501kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	104% 33.4g	56% 18g	32g per day for Men 19-50 years
Omega 3	305% 4.9g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	31% 5.26g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	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	509% 193g	118% 45g	38g per day for Men 19-50 years
Protein	39.5% 22g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	78.6% 708μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	607% 7.9mg	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	348% 1393μg	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	308% 278mg	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

	Dried Rosemary Spices	Blanched Almonds	Recommended Dietary Allowance
Calcium	581% 5806mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	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	1658% 133mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	238% 998mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	368% 8.47mg	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	45.4% 318mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	127% 4332mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	133% 14.7mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.14% 42.2g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Dried Rosemary Spices have more Vitamin A, 2.7 times more Vitamin B1, 15.1 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Rosemary Spices vs Blanched Almonds:

• Dried Rosemary Spices have 5.4 times more Calcium, 8.9 times more Iron, 1.4 times more Potassium, 1.4 times more Selenium and 2.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Copper and 6.9 times more Phosphorus than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Blanched Almonds have similar amounts of Magnesium, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Rosemary Spices have 1.9 times more Saturated Fat, 269 times more Omega 3, 3.4 times more Carbohydrate and 4.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 3.5 times more Fat, 10.7 times more Omega 6 and 4.4 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.