Comparing Nutrients in 7 ounces Epazote VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Epazote	Almonds	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	20% 7.54g	65.3% 25g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Epazote	Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 427μg	22% 87.3μg	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	7.94% 7.14mg	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	339% 51mg	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

	Epazote	Almonds	Recommended Dietary Allowance
Calcium	54.6% 546mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	227% 2.05mg	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	46.6% 3.73mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.4% 171mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Epazote vs Almonds:

• Raw Epazote has 4.9 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 7.3 times more Vitamin B1, 3.3 times more Vitamin B2, 5.7 times more Vitamin B3 and 2.6 times more Vitamin B5 than Raw Epazote.
• Both Raw Epazote and Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Epazote as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Epazote vs Almonds:

• Raw Epazote has 1.4 times more Manganese, 43 times more Sodium and 20.2 times more Water than Almonds.
• While Almonds contain 5.4 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 5.6 times more Phosphorus, 4.6 times more Selenium and 2.8 times more Zinc than Raw Epazote.
• Both Raw Epazote and Almonds have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 18.1 times more Energy, 96 times more Fat, 2.9 times more Carbohydrate, 3.3 times more Fiber and 64.1 times more Protein than Raw Epazote.
• Both Raw Epazote as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.