Comparing Nutrients in 5 ounces Dried Chives VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Chives	Blanched Almonds	Recommended Dietary Allowance
Energy	15.2% 441kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	98% 37g	37% 14g	38g per day for Men 19-50 years
Protein	53.7% 30g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	538% 4841μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.36mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	12.5% 0.16mg	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	38.3% 153μg	17.4% 69.5μg	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	1039% 936mg	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	224% 33.7mg	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 Chives	Blanched Almonds	Recommended Dietary Allowance
Calcium	115% 1152mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	162% 1.46mg	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	354% 28.3mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	216% 907mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	113% 2.6mg	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	105% 734mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	123% 4196mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Chives vs Blanched Almonds:

• Freeze-dried Chives have more Vitamin A, 4.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 6.7 times more Vitamin B5, 17.4 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Freeze-dried Chives as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Chives vs Blanched Almonds:

• Freeze-dried Chives have 3.4 times more Calcium, 6.1 times more Iron, 2.4 times more Magnesium, 4.5 times more Potassium, 2.9 times more Selenium, 3.7 times more Sodium and 1.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Copper and 1.4 times more Manganese than Freeze-dried Chives.
• Both Freeze-dried Chives and Blanched Almonds have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Chives have 18.3 times more Omega 3, 3.4 times more Carbohydrate and 2.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, 15 times more Fat, 6.7 times more Saturated Fat and 9.5 times more Omega 6 than Freeze-dried Chives.
• Both Freeze-dried Chives and Blanched Almonds have similar amounts of Protein per 5 oz.
• Both Freeze-dried Chives as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.