Comparing Nutrients in 5 ounces Almond Flour VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Almond Flour	Caraway Seed	Recommended Dietary Allowance
Energy	NA	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	NA	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	NA	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	26% 4.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	142% 54g	38g per day for Men 19-50 years
Protein	66.3% 37g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Caraway Seed	Recommended Dietary Allowance
Vitamin A	NA	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	326% 98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	33% 29.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.6% 3.54mg	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

	Almond Flour	Caraway Seed	Recommended Dietary Allowance
Calcium	33% 329mg	98% 977mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	143% 1.3mg	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	57% 4.56mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	115% 805mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Caraway Seed per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond Flour versus 5 oz of Caraway Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond Flour vs Caraway Seed:

• 5 ounces of Almond Flour have 2 times more Vitamin B2 and 3.8 times more Vitamin B9 than Caraway Seed.
• While 5 oz of Caraway Seed Spices contain 3.4 times more Vitamin B1 and 3.6 times more Vitamin B6 than Almond Flour.
• Both Almond Flour and Caraway Seed provide similar amounts of Vitamin B3 per five ounces.

Comparing minerals per 5 ounces for Almond Flour vs Caraway Seed:

• 5 ounces of Almond Flour have 1.4 times more Manganese than Caraway Seed.
• While 5 oz of Caraway Seed Spices contain 3 times more Calcium, 5 times more Iron, 2 times more Potassium, 16.3 times more Selenium and 2 times more Zinc than Almond Flour.
• Both Almond Flour and Caraway Seed contain similar levels of Copper, Magnesium and Phosphorus per five ounces.
• 5 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond Flour have 3.4 times more Fat and 1.3 times more Protein than Caraway Seed.
• While 5 oz of Caraway Seed Spices contain 3.1 times more Carbohydrate and 4.1 times more Fiber than Almond Flour.