Comparing Nutrients in 5 ounces Blanched Almonds VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Blanched Almonds	Ground Nutmeg	Recommended Dietary Allowance
Energy	29% 836kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	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	20.4% 26.5g	53.7% 70g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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% 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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	54% 30.3g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	22.6% 0.27mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	17.4% 0.23mg	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	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	224% 33.7mg	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

	Blanched Almonds	Ground Nutmeg	Recommended Dietary Allowance
Calcium	33.5% 335mg	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	58% 4.65mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	179% 4.1mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.24% 8.83g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 12.5 times more Vitamin B2, 2.7 times more Vitamin B3 and more Vitamin E than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Ground Nutmeg:

• Blanched Almonds have 1.3 times more Calcium, 1.5 times more Magnesium, 2.3 times more Phosphorus, 1.9 times more Potassium, 2 times more Selenium and 1.4 times more Zinc than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 1.6 times more Manganese than Blanched Almonds.
• Both Blanched Almonds and Ground Nutmeg Spices have similar amounts of Copper, Iron and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.4 times more Fat, 35.3 times more Omega 6, 1.5 times more Sugars and 3.7 times more Protein than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 6.6 times more Saturated Fat, 2.6 times more Carbohydrate and 2.1 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Ground Nutmeg Spices have similar amounts of Energy per 5 oz.
• Both Blanched Almonds as well as Ground Nutmeg Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.