Comparing Nutrients in 5 ounces Rosemary VS Vanilla Extract

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Vanilla Extract	0%	1%	99%

Macro Nutrients

	Rosemary	Vanilla Extract	Recommended Dietary Allowance
Energy	6.4% 186kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.02g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	0.025% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.3g	13.8% 18g	130g per day for Men 19-50 years
Sugars	NA	24.7% 18g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	0% 0g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	0.15% 0.085g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Vanilla Extract	Recommended Dietary Allowance
Vitamin A	23% 207μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.08% 1.3mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	2.83% 0.037mg	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	38.6% 155μg	0% 0μg	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	34.3% 31mg	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	0% 0mg	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

	Rosemary	Vanilla Extract	Recommended Dietary Allowance
Calcium	45% 449mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	11.3% 0.1mg	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	118% 9.43mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	14% 0.33mg	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	13.4% 94mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2% 74.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Rosemary VS Vanilla Extract per 5 oz

Compare the macro and micronutrient content in 5 oz of Rosemary versus 5 oz of Vanilla Extract to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rosemary vs Vanilla Extract:

• 5 ounces of Rosemary have more Vitamin A, 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 23 times more Vitamin B5, 12.9 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Vanilla Extract.
• 5 ounces of Vanilla Extract have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Fresh Rosemary as well as Vanilla Extract have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rosemary vs Vanilla Extract:

• 5 ounces of Rosemary have 28.8 times more Calcium, 4.2 times more Copper, 55.4 times more Iron, 7.6 times more Magnesium, 4.2 times more Manganese, 11 times more Phosphorus, 4.5 times more Potassium and 8.5 times more Zinc than Vanilla Extract.
• 5 ounces of Vanilla Extract lack sufficient amounts of Calcium, Iron, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rosemary have 97.7 times more Fat, 283.8 times more Saturated Fat, 414 times more Omega 3, 149 times more Omega 6, 1.6 times more Carbohydrate, more Fiber and 55.2 times more Protein than Vanilla Extract.
• While 5 oz of Vanilla Extract contain 2.2 times more Energy than Fresh Rosemary.
• 5 ounces of Vanilla Extract provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein