Comparing Nutrients in 7 ounces Almonds VS Thyme

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Thyme	16%	11%	73%

Macro Nutrients

	Almonds	Thyme	Recommended Dietary Allowance
Energy	39.6% 1149kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	55.4% 0.89g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.99% 0.17g	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	37.3% 48.5g	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	73% 27.8g	38g per day for Men 19-50 years
Protein	75% 42g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Thyme	Recommended Dietary Allowance
Vitamin A	0% 0μg	52.5% 472μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	72% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	53% 0.69mg	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	22.3% 89.3μg	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	0% 0mg	353% 318mg	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	Thyme	Recommended Dietary Allowance
Calcium	53.4% 534mg	80.4% 804mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	122% 1.1mg	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	433% 34.6mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	148% 3.4mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	35.5% 1209mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.5% 129g	3700g per day for Men 19-50 years

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

• Almonds have 4.3 times more Vitamin B1, 2.4 times more Vitamin B2 and 2 times more Vitamin B3 than Fresh Thyme.
• While Fresh Thyme contains more Vitamin A, 2.5 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Fresh Thyme have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Almonds as well as Fresh Thyme have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Thyme:

• Almonds have 1.9 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 4.5 times more Phosphorus, 1.2 times more Potassium and 1.7 times more Zinc than Fresh Thyme.
• While Fresh Thyme contains 1.5 times more Calcium, 4.7 times more Iron and 14.8 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 5.7 times more Energy, 29.7 times more Fat, 8.1 times more Saturated Fat, 145 times more Omega 6 and 3.8 times more Protein than Fresh Thyme.
• While Fresh Thyme contains 149 times more Omega 3 than Almonds.
• Both Almonds and Fresh Thyme have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Almonds as well as Fresh Thyme have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.