Comparing Nutrients in 5 ounces Almonds VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Almonds	Cumin Seed	Recommended Dietary Allowance
Energy	28.3% 821kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	26% 4.4g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	4.4% 3.2g	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	39% 15g	38g per day for Men 19-50 years
Protein	53.5% 30g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	40.6% 6.5mg	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	47.4% 0.62mg	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	12% 11mg	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	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cumin Seed	Recommended Dietary Allowance
Calcium	38% 381mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	137% 1.23mg	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	1176% 94mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	124% 519mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	205% 4.72mg	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	101% 707mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	74.5% 2534mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.31% 11.4g	3700g per day for Men 19-50 years

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

• Almonds have 3.5 times more Vitamin B2, 4.4 times more Vitamin B9 and 7.7 times more Vitamin E than Cumin Seed Spices.
• While Cumin Seed Spices contain more Vitamin A, 3.1 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cumin Seed:

• Cumin Seed Spices contain 3.5 times more Calcium, 17.9 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 2.4 times more Potassium, 1.3 times more Selenium, 168 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Almonds and Cumin Seed Spices have similar amounts of Copper and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.5 times more Energy, 2.2 times more Fat, 2.5 times more Saturated Fat, 4 times more Omega 6 and 1.9 times more Sugars than Cumin Seed Spices.
• While Cumin Seed Spices contain 58.7 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds and Cumin Seed Spices have similar amounts of Fiber and Protein per 5 oz.
• Both Almonds as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.