Comparing Nutrients in 5 ounces Almonds VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Almonds	Ground Nutmeg	Recommended Dietary Allowance
Energy	28.3% 821kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.9% 0.5g	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	53.7% 70g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	5.85% 4.24g	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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	53.5% 30g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	11.5% 1.84mg	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	4.72% 4.25mg	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	0% 0mg	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	Ground Nutmeg	Recommended Dietary Allowance
Calcium	38% 381mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	179% 4.1mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.24% 8.83g	3700g per day for Men 19-50 years

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

• Almonds have 20 times more Vitamin B2, 2.8 times more Vitamin B3 and more Vitamin E than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Ground Nutmeg Spices have similar amounts of Vitamin B6 per 5 oz.
• Both Almonds as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Ground Nutmeg:

• Almonds have 1.5 times more Calcium, 1.2 times more Iron, 1.5 times more Magnesium, 2.3 times more Phosphorus, 2.1 times more Potassium, 2.6 times more Selenium and 1.5 times more Zinc than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 1.3 times more Manganese and 16 times more Sodium than Almonds.
• Both Almonds and Ground Nutmeg Spices have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.4 times more Fat, 35.2 times more Omega 6, 1.5 times more Sugars and 3.6 times more Protein than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 6.8 times more Saturated Fat, 2.3 times more Carbohydrate and 1.7 times more Fiber than Almonds.
• Both Almonds and Ground Nutmeg Spices have similar amounts of Energy per 5 oz.
• Both Almonds as well as Ground Nutmeg Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.