Comparing Nutrients in 5 ounces Almonds VS Ground Mace

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ground Mace	5%	56%	39%

Macro Nutrients

	Almonds	Ground Mace	Recommended Dietary Allowance
Energy	28.3% 821kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	36% 6.1g	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	55% 71.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	75.3% 28.6g	38g per day for Men 19-50 years
Protein	53.5% 30g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Mace	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	12% 1.9mg	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	17.4% 0.23mg	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	27% 108μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Ground Mace	Recommended Dietary Allowance
Calcium	38% 381mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	389% 3.5mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	92% 2.13mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	29.6% 3.26mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Ground Mace:

• Almonds have 2.5 times more Vitamin B2 and 2.7 times more Vitamin B3 than Ground Mace Spices.
• While Ground Mace Spices contain more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Ground Mace Spices have similar amounts of Vitamin B6 per 5 oz.
• Both Almonds as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Ground Mace:

• Almonds have 1.7 times more Magnesium, 1.5 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 1.4 times more Zinc than Ground Mace Spices.
• While Ground Mace Spices contain 2.4 times more Copper, 3.7 times more Iron and 80 times more Sodium than Almonds.
• Both Almonds and Ground Mace Spices have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.2 times more Energy, 1.5 times more Fat, 2.9 times more Omega 6 and 3.2 times more Protein than Ground Mace Spices.
• While Ground Mace Spices contain 2.5 times more Saturated Fat, 26.7 times more Omega 3, 2.3 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• Both Almonds as well as Ground Mace Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.