Comparing Nutrients in 5 ounces Dried Rosemary Spices VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Rosemary Spices	Blanched Almonds	Recommended Dietary Allowance
Energy	16% 469kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	22.2% 21.6g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.4g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	95% 1.53g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.67% 1.64g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	159% 60.4g	37% 14g	38g per day for Men 19-50 years
Protein	12.4% 6.9g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	24.6% 221μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.7% 0.73mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	12.5% 0.16mg	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	109% 435μg	17.4% 69.5μg	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	96% 86.7mg	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	224% 33.7mg	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 Rosemary Spices	Blanched Almonds	Recommended Dietary Allowance
Calcium	181% 1814mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	86.6% 0.78mg	162% 1.46mg	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	518% 41.5mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	113% 2.6mg	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	14% 99mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	40% 1354mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.72% 71mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.58mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Rosemary Spices vs Blanched Almonds:

• Dried Rosemary Spices have more Vitamin A, 2.7 times more Vitamin B1, 15.1 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Rosemary Spices vs Blanched Almonds:

• Dried Rosemary Spices have 5.4 times more Calcium, 8.9 times more Iron, 1.4 times more Potassium, 1.4 times more Selenium and 2.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Copper and 6.9 times more Phosphorus than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Blanched Almonds have similar amounts of Magnesium, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Rosemary Spices have 1.9 times more Saturated Fat, 269 times more Omega 3, 3.4 times more Carbohydrate and 4.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 3.5 times more Fat, 10.7 times more Omega 6 and 4.4 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.