Comparing Nutrients in 7 ounces Almonds VS Ground Mace

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ground Mace	5%	56%	39%

Macro Nutrients

	Almonds	Ground Mace	Recommended Dietary Allowance
Energy	39.6% 1149kcal	32.5% 943kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	66.2% 64.3g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	59% 19g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	50.3% 8.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	77% 100g	130g per day for Men 19-50 years
Sugars	12% 8.63g	NA	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	0.3% 0.22g	NA	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	105% 40g	38g per day for Men 19-50 years
Protein	75% 42g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Mace	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	37.7% 151μg	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	0% 0mg	46.3% 41.7mg	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	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Ground Mace	Recommended Dietary Allowance
Calcium	53.4% 534mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	544% 4.9mg	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	92% 7.36mg	345% 27.6mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	129% 2.98mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.44% 16.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Ground Mace:

• Almonds have 2.5 times more Vitamin B2 and 2.7 times more Vitamin B3 than Ground Mace Spices.
• While Ground Mace Spices contain more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Ground Mace Spices have similar amounts of Vitamin B6 per 7 oz.
• Both Almonds as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Ground Mace:

• Almonds have 1.7 times more Magnesium, 1.5 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 1.4 times more Zinc than Ground Mace Spices.
• While Ground Mace Spices contain 2.4 times more Copper, 3.7 times more Iron and 80 times more Sodium than Almonds.
• Both Almonds and Ground Mace Spices have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.2 times more Energy, 1.5 times more Fat, 2.9 times more Omega 6 and 3.2 times more Protein than Ground Mace Spices.
• While Ground Mace Spices contain 2.5 times more Saturated Fat, 26.7 times more Omega 3, 2.3 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• Both Almonds as well as Ground Mace Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.