Comparing Nutrients in 5 ounces Peppermint VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Peppermint	18%	10%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Peppermint	Almonds	Recommended Dietary Allowance
Energy	3.42% 99kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	38.5% 0.62g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	NA	0.22% 0.16g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	30% 11.3g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Peppermint	Almonds	Recommended Dietary Allowance
Vitamin A	33.4% 301μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40.4% 162μg	15.6% 62.4μg	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	50% 45mg	0% 0mg	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	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peppermint	Almonds	Recommended Dietary Allowance
Calcium	34.4% 344mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	90% 7.2mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.8% 103mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3% 111g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Peppermint vs Almonds:

• Fresh Peppermint has more Vitamin A, 2.6 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.5 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Fresh Peppermint.
• Both Fresh Peppermint and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Fresh Peppermint as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Peppermint vs Almonds:

• Fresh Peppermint has 1.4 times more Iron, 31 times more Sodium and 17.8 times more Water than Almonds.
• While Almonds contain 3.1 times more Copper, 3.4 times more Magnesium, 1.9 times more Manganese, 6.6 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Zinc than Fresh Peppermint.
• Both Fresh Peppermint and Almonds have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fresh Peppermint has 145 times more Omega 3 than Almonds.
• While Almonds contain 8.3 times more Energy, 53.1 times more Fat, 15.5 times more Saturated Fat, 178.6 times more Omega 6, 1.4 times more Carbohydrate, 1.6 times more Fiber and 5.6 times more Protein than Fresh Peppermint.
• Both Fresh Peppermint as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.