Comparing Nutrients in 7 ounces Blanched Almonds VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Blanched Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	40.4% 1171kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	8.9% 8.65g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.45% 0.46g	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	85.2% 111g	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	71% 27g	38g per day for Men 19-50 years
Protein	76% 42.5g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	261% 3.4mg	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	NA	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	110% 99mg	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	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	47% 468mg	354% 3540mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	108% 0.97mg	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	1210% 97mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	213% 895mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	341% 7.84mg	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	154% 1078mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	193% 6565mg	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	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Dried Dill Weed Spices:

• Blanched Almonds have 2.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain more Vitamin A, 2.2 times more Vitamin B1, 14.9 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Dried Dill Weed Spices:

• Blanched Almonds have 2.1 times more Copper than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 7.6 times more Calcium, 14.9 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 5 times more Potassium and 10.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Dried Dill Weed Spices have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2.3 times more Energy, 12 times more Fat and 16.9 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 3 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Dried Dill Weed Spices have similar amounts of Protein per 7 oz.
• Both Blanched Almonds as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.