Comparing Nutrients in 5 ounces Dried Spearmint VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Spearmint	Roasted Almonds	Recommended Dietary Allowance
Energy	14% 404kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.55g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	247% 3.96g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.8g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	111% 42.2g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	50.4% 28.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.66mg	15% 0.19mg	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	188% 751μg	19.5% 78μg	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	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	226% 34mg	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

	Dried Spearmint	Roasted Almonds	Recommended Dietary Allowance
Calcium	211% 2109mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	173% 1.56mg	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	1550% 124mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	708% 16.3mg	138% 3.16mg	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	56% 391mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	80.2% 2727mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Dried Spearmint has more Vitamin A, 3.7 times more Vitamin B1, 1.8 times more Vitamin B3, 4.4 times more Vitamin B5, 19 times more Vitamin B6 and 9.6 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dried Spearmint and Dry Roasted Almonds have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Spearmint as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Spearmint vs Roasted Almonds:

• Dried Spearmint has 5.6 times more Calcium, 1.4 times more Copper, 23.5 times more Iron, 2.2 times more Magnesium, 5.1 times more Manganese, 2.7 times more Potassium and 114.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Phosphorus and 1.4 times more Zinc than Dried Spearmint.

Comparison of macro-nutrients per 5 ounces:

• Dried Spearmint has 279.2 times more Omega 3, 2.5 times more Carbohydrate and 2.7 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Energy, 8.7 times more Fat, 2.6 times more Saturated Fat and 29 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Dry Roasted Almonds have similar amounts of Protein per 5 oz.
• Both Dried Spearmint as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.