Comparing Nutrients in 7 ounces Almonds VS Poultry Seasoning Spices

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Poultry Seasoning Spices	10%	18%	72%

Macro Nutrients

	Almonds	Poultry Seasoning Spices	Recommended Dietary Allowance
Energy	39.6% 1149kcal	21% 609kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	20.4% 6.53g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	11.6% 1.97g	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	100% 130g	130g per day for Men 19-50 years
Sugars	12% 8.63g	4.93% 3.57g	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	59% 22.4g	38g per day for Men 19-50 years
Protein	75% 42g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Almonds	Poultry Seasoning Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 262μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	37% 5.9mg	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	201% 2.6mg	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	68.5% 274μg	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	26.5% 24mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1332% 1598μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Poultry Seasoning Spices	Recommended Dietary Allowance
Calcium	53.4% 534mg	198% 1977mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	186% 1.67mg	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	876% 70mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	592% 13.6mg	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	48.5% 339mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	40% 1357mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Poultry Seasoning Spices:

• Almonds have 6 times more Vitamin B2, 1.2 times more Vitamin B3 and 19.4 times more Vitamin E than Poultry Seasoning Spices.
• While Poultry Seasoning Spices contain more Vitamin A, 1.3 times more Vitamin B1, 9.6 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Poultry Seasoning Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Poultry Seasoning Spices:

• Almonds have 1.2 times more Copper, 1.2 times more Magnesium and 2.8 times more Phosphorus than Poultry Seasoning Spices.
• While Poultry Seasoning Spices contain 3.7 times more Calcium, 9.5 times more Iron, 3.1 times more Manganese, 1.8 times more Selenium and 27 times more Sodium than Almonds.
• Both Almonds and Poultry Seasoning Spices have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.9 times more Energy, 6.6 times more Fat, 12.4 times more Omega 6, 2.4 times more Sugars and 2.2 times more Protein than Poultry Seasoning Spices.
• While Poultry Seasoning Spices contain 314.7 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds and Poultry Seasoning Spices have similar amounts of Saturated Fat and Fiber per 7 oz.
• Both Almonds as well as Poultry Seasoning Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.