Comparing Nutrients in 5 ounces Cumin Seed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cumin Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18.3% 532kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.6g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	39% 15g	39% 15g	38g per day for Men 19-50 years
Protein	45% 25.2g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	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	47.4% 0.62mg	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	12% 11mg	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	31.5% 4.72mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	132% 1320mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	1176% 94mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	124% 519mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	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	101% 707mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	74.5% 2534mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Cumin Seed Spices have more Vitamin A, 6.8 times more Vitamin B1, 1.2 times more Vitamin B3, 3.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Vitamin B2, 2.7 times more Vitamin B9 and 7.8 times more Vitamin E than Cumin Seed Spices.
• Both Cumin Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cumin Seed Spices have 3.2 times more Calcium, 18 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.6 times more Potassium, 1.3 times more Selenium, 168 times more Sodium and 1.6 times more Zinc than Oil Roasted Almonds.
• Both Cumin Seed Spices and Oil Roasted Almonds have similar amounts of Copper and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cumin Seed Spices have more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 2.5 times more Fat, 2.7 times more Saturated Fat, 4.4 times more Omega 6 and 2 times more Sugars than Cumin Seed Spices.
• Both Cumin Seed Spices and Oil Roasted Almonds have similar amounts of Fiber and Protein per 5 oz.
• Both Cumin Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.