Comparing Nutrients in 500 calories Ground Cloves VS Almonds

Weight per 500 calories

• Ground Cloves: 183g
• Almonds: 86.4g

Almonds have 2.1 times more energy per unit of mass than Ground Cloves Spices, which is very high in comparison to other foods. Ground Cloves having high energy density.

Which food has more nutrients per 500 calories - Ground Cloves or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Ground Cloves	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	6% 4.34g	5.2% 3.76g	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	2.7% 1.95g	0.13% 0.095g	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	% 2.1g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.036g	% 3.4g	g per day for Men 19-50 years
Fiber	163% 62g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	19.5% 11g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Almonds	Recommended Dietary Allowance
Vitamin A	1.62% 14.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	9.5% 38μg	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	0.41% 0.36mg	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	107% 16mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Almonds	Recommended Dietary Allowance
Calcium	115% 1153mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	99% 0.89mg	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	270% 21.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	113% 473mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	4770% 110mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 190mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	54.7% 1861mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.23mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Cloves vs Almonds:

• Ground Cloves Spices have 1.6 times more Vitamin B1, 2.3 times more Vitamin B5, 6 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.4 times more Vitamin B2 and 1.4 times more Vitamin E than Ground Cloves Spices.
• Both Ground Cloves Spices and Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Ground Cloves Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Cloves vs Almonds:

• Ground Cloves Spices have 5 times more Calcium, 6.7 times more Iron, 2 times more Magnesium, 58.3 times more Manganese, 2.9 times more Potassium, 3.7 times more Selenium, 585.3 times more Sodium and 1.6 times more Zinc than Almonds.
• While Almonds contain 1.3 times more Copper and 2.2 times more Phosphorus than Ground Cloves Spices.

Comparison of macro-nutrients per 500 calories:

• Ground Cloves Spices have 2.2 times more Saturated Fat, 412.1 times more Omega 3, 6.4 times more Carbohydrate and 5.7 times more Fiber than Almonds.
• While Almonds contain 1.8 times more Fat, 2.2 times more Omega 6 and 1.7 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Almonds have similar amounts of Energy and Sugars per 500 kcal.
• Both Ground Cloves Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.