Comparing Nutrients in 5 ounces Almonds VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Almonds	Caraway Seed	Recommended Dietary Allowance
Energy	28.3% 821kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	26% 4.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	142% 54g	38g per day for Men 19-50 years
Protein	53.5% 30g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Almonds	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	3.54% 14μg	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	33% 29.8mg	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	242% 36.3mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Caraway Seed	Recommended Dietary Allowance
Calcium	38% 381mg	98% 977mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	115% 805mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.38% 14g	3700g per day for Men 19-50 years

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

• Almonds have 3 times more Vitamin B2, 4.4 times more Vitamin B9 and 10.3 times more Vitamin E than Caraway Seed Spices.
• While Caraway Seed Spices contain more Vitamin A, 1.9 times more Vitamin B1, 2.6 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Caraway Seed Spices have similar amounts of Vitamin B3 per 5 oz.
• Both Almonds as well as Caraway Seed Spices have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Caraway Seed:

• Almonds have 1.7 times more Manganese than Caraway Seed Spices.
• While Caraway Seed Spices contain 2.6 times more Calcium, 4.4 times more Iron, 1.8 times more Potassium, 3 times more Selenium, 17 times more Sodium and 1.8 times more Zinc than Almonds.
• Both Almonds and Caraway Seed Spices have similar amounts of Copper, Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.7 times more Energy, 3.4 times more Fat, 6.1 times more Saturated Fat, 3.9 times more Omega 6 and 6.8 times more Sugars than Caraway Seed Spices.
• While Caraway Seed Spices contain 50 times more Omega 3, 2.3 times more Carbohydrate and 3 times more Fiber than Almonds.
• Both Almonds and Caraway Seed Spices have similar amounts of Protein per 5 oz.
• Both Almonds as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.