Comparing Nutrients in 5 ounces Roasted Almonds VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Roasted Almonds	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	29.2% 848kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	286% 4.58g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	9.8% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	66% 86g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	8% 5.8g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	150% 57g	38g per day for Men 19-50 years
Protein	53% 29.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.5% 571μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	130% 1.7mg	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	19.5% 78μg	97% 388μg	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	81% 73mg	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	226% 34mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	38% 380mg	282% 2821mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	178% 1.6mg	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	66% 5.3mg	1465% 117mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	335% 7.7mg	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	95% 668mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	63.5% 2157mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Dried Marjoram Spices:

• Dry Roasted Almonds have 3.8 times more Vitamin B2 and 14.1 times more Vitamin E than Dried Marjoram Spices.
• While Dried Marjoram Spices contain more Vitamin A, 3.8 times more Vitamin B1, 8.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Marjoram Spices have similar amounts of Vitamin B3 per 5 oz.
• Both Dry Roasted Almonds as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Dried Marjoram Spices:

• Dry Roasted Almonds have 1.5 times more Phosphorus than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 7.4 times more Calcium, 22.2 times more Iron, 2.4 times more Manganese, 2.1 times more Potassium, 2.3 times more Selenium and 25.7 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Marjoram Spices have similar amounts of Copper, Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 2.2 times more Energy, 7.5 times more Fat, 7.7 times more Saturated Fat, 11 times more Omega 6 and 1.7 times more Protein than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 323 times more Omega 3, 2.9 times more Carbohydrate and 3.7 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Marjoram Spices have similar amounts of Sugars per 5 oz.
• Both Dry Roasted Almonds as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.