Comparing Nutrients in 5 ounces Ground Sage VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Sage	11%	29%	60%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Ground Sage	Blanched Almonds	Recommended Dietary Allowance
Energy	15.4% 447kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	31% 9.96g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	66.2% 86g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	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	150% 57g	37% 14g	38g per day for Men 19-50 years
Protein	27% 15g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Ground Sage	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	46.5% 418μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	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	293% 3.8mg	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	97% 388μg	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	51% 46mg	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	70.7% 10.6mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2025% 2430μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Sage	Blanched Almonds	Recommended Dietary Allowance
Calcium	234% 2342mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	498% 40mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	144% 607mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	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	18.4% 129mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	44.6% 1517mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Ground Sage vs Blanched Almonds:

• Ground Sage Spices have more Vitamin A, 3.9 times more Vitamin B1, 1.6 times more Vitamin B3, 23.4 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B2 and 3.2 times more Vitamin E than Ground Sage Spices.
• Both Ground Sage Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Ground Sage vs Blanched Almonds:

• Ground Sage Spices have 7 times more Calcium, 8.6 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.6 times more Potassium and 1.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Copper, 5.3 times more Phosphorus and 1.7 times more Sodium than Ground Sage Spices.
• Both Ground Sage Spices and Blanched Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Sage Spices have 1.8 times more Saturated Fat, 307.5 times more Omega 3, 3.3 times more Carbohydrate and 4.1 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, 4.1 times more Fat, 23.3 times more Omega 6, 2.7 times more Sugars and 2 times more Protein than Ground Sage Spices.
• Both Ground Sage Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.