Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Oil Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	29.7% 860kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	6.37% 6.2g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	113% 19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	61% 79g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	50.7% 19.3g	38g per day for Men 19-50 years
Protein	53.7% 30g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	186% 2.42mg	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	9.57% 38.3μg	NA	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	78.7% 71mg	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	245% 37mg	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

	Oil Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	41.2% 412mg	253% 2529mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	77% 0.69mg	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	65.2% 5.2mg	864% 69mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	243% 5.6mg	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	94% 661mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	138% 4689mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	42.5% 4.68mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Dried Dill Weed Spices:

• Oil Roasted Almonds have 2.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain more Vitamin A, 4.5 times more Vitamin B1, 14.5 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Dried Dill Weed Spices:

• Oil Roasted Almonds have 1.9 times more Copper than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 6.1 times more Calcium, 13.3 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 4.7 times more Potassium and 208 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Dill Weed Spices have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 2.4 times more Energy, 12.7 times more Fat and 18 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 3.2 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Dill Weed Spices have similar amounts of Protein per 5 oz.
• Both Oil Roasted Almonds as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.