Comparing Nutrients in 7 ounces Blanched Almonds VS Ground Mace

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Ground Mace	5%	56%	39%

Macro Nutrients

	Blanched Almonds	Ground Mace	Recommended Dietary Allowance
Energy	40.4% 1171kcal	32.5% 943kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	66.2% 64.3g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	59% 19g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	50.3% 8.55g	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	77% 100g	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	105% 40g	38g per day for Men 19-50 years
Protein	76% 42.5g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Ground Mace	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	16.7% 2.68mg	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	24.4% 0.32mg	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	37.7% 151μg	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	46.3% 41.7mg	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	Ground Mace	Recommended Dietary Allowance
Calcium	47% 468mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	544% 4.9mg	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	345% 27.6mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	129% 2.98mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.44% 16.2g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.6 times more Vitamin B2 and 2.6 times more Vitamin B3 than Ground Mace Spices.
• While Ground Mace Spices contain more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Ground Mace:

• Blanched Almonds have 1.6 times more Magnesium, 1.2 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Ground Mace Spices.
• While Ground Mace Spices contain 2.4 times more Copper, 4.2 times more Iron and 4.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Ground Mace Spices have similar amounts of Calcium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.2 times more Energy, 1.6 times more Fat, 2.9 times more Omega 6 and 3.2 times more Protein than Ground Mace Spices.
• While Ground Mace Spices contain 2.4 times more Saturated Fat, 20 times more Omega 3, 2.7 times more Carbohydrate and 2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Ground Mace Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.