Comparing Nutrients in 7 ounces Blanched Almonds VS Rosemary

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rosemary	9%	35%	56%

Macro Nutrients

	Blanched Almonds	Rosemary	Recommended Dietary Allowance
Energy	40.4% 1171kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	17.6% 5.63g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	5.2% 0.89g	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	31.6% 41g	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	73.6% 28g	38g per day for Men 19-50 years
Protein	76% 42.5g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Rosemary	Recommended Dietary Allowance
Vitamin A	0% 0μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	51.3% 0.67mg	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	54% 216μg	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	48% 43.3mg	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	Rosemary	Recommended Dietary Allowance
Calcium	47% 468mg	63% 629mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	66.4% 0.6mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	83% 1.9mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	39% 1326mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3.63% 134g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.3 times more Vitamin B1, 4.7 times more Vitamin B2 and 3.8 times more Vitamin B3 than Fresh Rosemary.
• While Fresh Rosemary contains more Vitamin A, 2.6 times more Vitamin B5, 2.9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Fresh Rosemary have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Rosemary:

• Blanched Almonds have 3.4 times more Copper, 2.9 times more Magnesium, 1.9 times more Manganese, 7.3 times more Phosphorus and 3.2 times more Zinc than Fresh Rosemary.
• While Fresh Rosemary contains 1.3 times more Calcium, 2 times more Iron, 1.4 times more Sodium and 15 times more Water than Blanched Almonds.
• Both Blanched Almonds and Fresh Rosemary have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 4.5 times more Energy, 9 times more Fat, 1.4 times more Saturated Fat, 27.7 times more Omega 6 and 6.5 times more Protein than Fresh Rosemary.
• While Fresh Rosemary contains 103.5 times more Omega 3 and 1.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Fresh Rosemary have similar amounts of Carbohydrate per 7 oz.
• Both Blanched Almonds as well as Fresh Rosemary have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.