Comparing Nutrients in 7 ounces Blanched Almonds VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Epazote	4%	13%	83%

Macro Nutrients

	Blanched Almonds	Epazote	Recommended Dietary Allowance
Energy	40.4% 1171kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	20% 7.54g	38g per day for Men 19-50 years
Protein	76% 42.5g	1.17% 0.65g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Epazote	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	23.2% 0.3mg	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	24.3% 97μg	107% 427μg	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	7.94% 7.14mg	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	314% 47mg	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

	Blanched Almonds	Epazote	Recommended Dietary Allowance
Calcium	47% 468mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	42% 0.38mg	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	81.4% 6.5mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	267% 6.15mg	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	136% 955mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.8% 177g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 6.8 times more Vitamin B1, 2 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Epazote.
• While Raw Epazote contains 1.3 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Epazote:

• Blanched Almonds have 5.4 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 5.6 times more Phosphorus, 3.6 times more Selenium and 2.7 times more Zinc than Raw Epazote.
• While Raw Epazote contains 1.7 times more Manganese, 2.3 times more Sodium and 19.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Epazote have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 18.4 times more Energy, 101 times more Fat, 2.5 times more Carbohydrate, 2.6 times more Fiber and 64.8 times more Protein than Raw Epazote.
• Both Blanched Almonds as well as Raw Epazote have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.