Comparing Nutrients in 5 ounces Blanched Almonds VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Epazote	4%	13%	83%

Macro Nutrients

	Blanched Almonds	Epazote	Recommended Dietary Allowance
Energy	29% 836kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	NA	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	14% 5.4g	38g per day for Men 19-50 years
Protein	54% 30.3g	0.84% 0.47g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Epazote	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	76% 305μg	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	5.67% 5.1mg	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	224% 33.7mg	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

	Blanched Almonds	Epazote	Recommended Dietary Allowance
Calcium	33.5% 335mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	30% 0.27mg	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	58% 4.65mg	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	191% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Epazote:

• Blanched Almonds have 6.8 times more Vitamin B1, 2 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Epazote.
• While Raw Epazote contains 1.3 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Epazote:

• Blanched Almonds have 5.4 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 5.6 times more Phosphorus, 3.6 times more Selenium and 2.7 times more Zinc than Raw Epazote.
• While Raw Epazote contains 1.7 times more Manganese, 2.3 times more Sodium and 19.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Epazote have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 18.4 times more Energy, 101 times more Fat, 2.5 times more Carbohydrate, 2.6 times more Fiber and 64.8 times more Protein than Raw Epazote.
• Both Blanched Almonds as well as Raw Epazote have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.