Comparing Nutrients in 5 ounces Dried Oregano Spices VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Oregano Spices	Roasted Almonds	Recommended Dietary Allowance
Energy	13% 376kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	6.25% 6.07g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	6.87% 2.2g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	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	75% 98g	23% 29.8g	130g per day for Men 19-50 years
Sugars	8% 5.8g	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	2.2% 1.6g	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	% 2.7g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 6.73g	g per day for Men 19-50 years
Fiber	159% 60.2g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	13.4% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.58mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	84% 336μg	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	3.62% 3.26mg	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	173% 26mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Roasted Almonds	Recommended Dietary Allowance
Calcium	226% 2264mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	652% 52mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	308% 7.07mg	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	30% 210mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34.7% 3.8mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 7.7 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B2 and 1.3 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Oregano Spices vs Roasted Almonds:

• Dried Oregano Spices have 6 times more Calcium, 9.9 times more Iron, 2.2 times more Manganese, 1.8 times more Potassium, 2.3 times more Selenium and 8.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Copper and 3.2 times more Phosphorus than Dried Oregano Spices.
• Both Dried Oregano Spices and Dry Roasted Almonds have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Oregano Spices have 62.1 times more Omega 3, 3.3 times more Carbohydrate, 113 times more Fructose and 3.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Energy, 12.3 times more Fat, 2.6 times more Saturated Fat, 17.3 times more Omega 6 and 2.3 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices and Dry Roasted Almonds have similar amounts of Sugars per 5 oz.
• Both Dried Oregano Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.