Comparing Nutrients in 5 ounces Spearmint VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Almond paste	8%	52%	40%

Macro Nutrients

	Spearmint	Almond paste	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.17% 12g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	25.4% 9.64g	18% 6.8g	38g per day for Men 19-50 years
Protein	8.33% 4.66g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Almond paste	Recommended Dietary Allowance
Vitamin A	32% 288μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	3.93% 0.051mg	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	37.2% 149μg	26% 103μg	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	21% 19mg	0.16% 0.14mg	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	128% 19mg	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

	Spearmint	Almond paste	Recommended Dietary Allowance
Calcium	28.2% 282mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	71.5% 0.64mg	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	210% 17mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	52.8% 1.2mg	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	12% 85mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Spearmint VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Spearmint versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Spearmint vs Almond paste:

• 5 ounces of Spearmint have more Vitamin A, 2.2 times more Vitamin B5, 4.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 133 times more Vitamin C than Almond paste.
• While 5 oz of Almond paste contain 2.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Fresh Spearmint.
• Both Spearmint and Almond paste provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Fresh Spearmint as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Spearmint vs Almond paste:

• 5 ounces of Spearmint have 7.4 times more Iron, 1.3 times more Manganese, 1.5 times more Potassium, 3.3 times more Sodium and 6.1 times more Water than Almond paste.
• While 5 oz of Almond paste contain 1.9 times more Copper, 2.1 times more Magnesium, 4.3 times more Phosphorus and 1.4 times more Zinc than Fresh Spearmint.
• Both Spearmint and Almond paste contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spearmint have 1.7 times more Omega 3 and 1.4 times more Fiber than Almond paste.
• While 5 oz of Almond paste contain 10.4 times more Energy, 38 times more Fat, 13.8 times more Saturated Fat, 103.3 times more Omega 6, 5.7 times more Carbohydrate and 2.7 times more Protein than Fresh Spearmint.
• 5 ounces of Spearmint provide inadequate amounts of Energy and Omega 6