Comparing Nutrients in 5 ounces Caraway Seed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.3% 472kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	26% 4.43g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	142% 54g	39% 15g	38g per day for Men 19-50 years
Protein	50% 28g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.3% 0.54mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	13% 0.17mg	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	3.54% 14μg	9.57% 38.3μg	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	33% 29.8mg	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	23.6% 3.54mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	98% 977mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	150% 1.35mg	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	288% 23mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	87% 366mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	152% 3.5mg	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	115% 805mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	56.3% 1915mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Caraway Seed vs Oil Roasted Almonds:

• Caraway Seed Spices have more Vitamin A, 4.2 times more Vitamin B1, 3.1 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Vitamin B2, 2.7 times more Vitamin B9 and 10.4 times more Vitamin E than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Caraway Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Caraway Seed vs Oil Roasted Almonds:

• Caraway Seed Spices have 2.4 times more Calcium, 4.4 times more Iron, 1.2 times more Phosphorus, 1.9 times more Potassium, 3 times more Selenium, 17 times more Sodium and 1.8 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Manganese than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Almonds have similar amounts of Copper and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Caraway Seed Spices have more Omega 3, 2.8 times more Carbohydrate and 3.6 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 3.8 times more Fat, 6.8 times more Saturated Fat, 4.3 times more Omega 6 and 7.1 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Almonds have similar amounts of Protein per 5 oz.
• Both Caraway Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.