Comparing Nutrients in 300 calories Roasted Almonds VS Dried Marjoram Spices

Weight per 300 calories

• Roasted Almonds: 50.2g
• Dried Marjoram Spices: 111g

Roasted Almonds have 2.2 times more energy per 100g than Dried Marjoram Spices. It has very high energy density when compared to other foods. Dried Marjoram Spices having high energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Dried Marjoram Spices?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Roasted Almonds	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	8.03% 7.8g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	223% 3.58g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	51.6% 67g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	6.25% 4.53g	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	0.007% 0.005g	NA	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	117% 44.6g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	49.6% 446μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	101% 1.3mg	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	6.9% 27.6μg	76% 303μg	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	63.2% 57mg	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	80% 12mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	574% 688μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	13.4% 134mg	220% 2203mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	139% 1.25mg	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	23.4% 1.87mg	1145% 92mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	261% 6mg	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	33.8% 236mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	49.6% 1685mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	9.06% 5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	5.7% 85.2mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	36.2% 4mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.23% 8.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Dried Marjoram Spices:

• Dry Roasted Almonds have 1.7 times more Vitamin B2 and 6.4 times more Vitamin E than Dried Marjoram Spices.
• While Dried Marjoram Spices contain more Vitamin A, 8.3 times more Vitamin B1, 2.5 times more Vitamin B3, 19.3 times more Vitamin B6, 11 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Dried Marjoram Spices:

• Dried Marjoram Spices contain 16.4 times more Calcium, 2.3 times more Copper, 48.9 times more Iron, 2.7 times more Magnesium, 5.4 times more Manganese, 1.4 times more Phosphorus, 4.7 times more Potassium, 5 times more Selenium, 56.6 times more Sodium and 2.4 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 3.4 times more Fat, 3.5 times more Saturated Fat and 5 times more Omega 6 than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 712.7 times more Omega 3, 6.4 times more Carbohydrate, 1.9 times more Sugars, 8.2 times more Fiber and 1.3 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Marjoram Spices have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.