Comparing Nutrients in 5 ounces Almonds VS Ground Turmeric

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ground Turmeric	12%	9%	79%

Macro Nutrients

	Almonds	Ground Turmeric	Recommended Dietary Allowance
Energy	28.3% 821kcal	15.3% 442kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	4.75% 4.6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	8.14% 2.6g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	5.6% 0.95g	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	73.2% 95g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	6.28% 4.55g	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	0.88% 0.64g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 3.37g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	84.7% 32g	38g per day for Men 19-50 years
Protein	53.5% 30g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Turmeric	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	16.4% 0.21mg	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	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	11.7% 0.15mg	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	7.1% 28.3μg	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	1.1% 0.99mg	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	42% 6.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Ground Turmeric	Recommended Dietary Allowance
Calcium	38% 381mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	205% 1.84mg	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	975% 78mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	1220% 28mg	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	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	86.7% 2948mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	58% 6.38mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.49% 18.2g	3700g per day for Men 19-50 years

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

• Almonds have 3.5 times more Vitamin B1, 7.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.8 times more Vitamin E than Ground Turmeric Spice.
• While Ground Turmeric Spice contains more Vitamin K than Almonds.
• Both Almonds and Ground Turmeric Spice have similar amounts of Vitamin B5 per 5 oz.
• Both Almonds as well as Ground Turmeric Spice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Ground Turmeric:

• Almonds have 1.6 times more Calcium, 1.3 times more Magnesium and 1.6 times more Phosphorus than Ground Turmeric Spice.
• While Ground Turmeric Spice contains 1.3 times more Copper, 14.8 times more Iron, 9.1 times more Manganese, 2.8 times more Potassium, 1.5 times more Selenium, 27 times more Sodium and 1.4 times more Zinc than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.9 times more Energy, 15.4 times more Fat, 2.1 times more Saturated Fat, 18.3 times more Omega 6, 1.4 times more Sugars and 2.2 times more Protein than Ground Turmeric Spice.
• While Ground Turmeric Spice contains 28 times more Omega 3, 3.1 times more Carbohydrate and 1.8 times more Fiber than Almonds.
• Both Almonds as well as Ground Turmeric Spice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.