Comparing Nutrients in 7 ounces Blanched Almonds VS Fenugreek Seed

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	Blanched Almonds	Fenugreek Seed	Recommended Dietary Allowance
Energy	40.4% 1171kcal	22% 641kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	9.05% 2.9g	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	89% 116g	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	128% 49g	38g per day for Men 19-50 years
Protein	76% 42.5g	81.5% 45.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Fenugreek Seed	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	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	20.3% 3.25mg	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	92% 1.2mg	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	28.3% 113μg	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	6.6% 5.95mg	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	Fenugreek Seed	Recommended Dietary Allowance
Calcium	47% 468mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	245% 2.2mg	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	832% 66.5mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	90% 379mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	106% 2.44mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	45% 1528mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.9 times more Vitamin B2 and 2.1 times more Vitamin B3 than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 1.7 times more Vitamin B1, 5.2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Fenugreek Seed Spices have similar amounts of Vitamin B9 per 7 oz.
• Both Blanched Almonds as well as Fenugreek Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Fenugreek Seed:

• Blanched Almonds have 1.3 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese and 1.6 times more Phosphorus than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 10.2 times more Iron, 2 times more Selenium and 3.5 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Fenugreek Seed Spices have similar amounts of Copper, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.8 times more Energy, 8.2 times more Fat and 2.7 times more Saturated Fat than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 3.1 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Fenugreek Seed Spices have similar amounts of Protein per 7 oz.
• Both Blanched Almonds as well as Fenugreek Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.