Comparing Nutrients in 7 ounces Blanched Almonds VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Blanched Almonds	Dried Oregano Spices	Recommended Dietary Allowance
Energy	40.4% 1171kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	9.6% 3.08g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	8.73% 1.5g	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	105% 137g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	11% 8.1g	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	3.1% 2.24g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 1.8g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	222% 84.3g	38g per day for Men 19-50 years
Protein	76% 42.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	159% 2.07mg	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	118% 470μg	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	5.07% 4.56mg	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	242% 36.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1028% 1234μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	47% 468mg	317% 3169mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	140% 1.26mg	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	913% 73mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	431% 9.9mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	48.5% 5.34mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.53% 19.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Dried Oregano Spices per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Dried Oregano Spices to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Blanched Almonds have 1.3 times more Vitamin B2 and 1.3 times more Vitamin E than Dried Oregano Spices.
• While 7 oz of Dried Oregano Spices contain more Vitamin A, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 9.1 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Dried Oregano Spices provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Blanched Almonds have 1.6 times more Copper and 3.3 times more Phosphorus than Dried Oregano Spices.
• While 7 oz of Dried Oregano Spices contain 6.8 times more Calcium, 11.2 times more Iron, 2.7 times more Manganese, 1.9 times more Potassium and 1.4 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Dried Oregano Spices contain similar levels of Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 2.2 times more Energy, 12.3 times more Fat, 2.5 times more Saturated Fat, 16.5 times more Omega 6 and 2.4 times more Protein than Dried Oregano Spices.
• While 7 oz of Dried Oregano Spices contain 155.3 times more Omega 3, 3.7 times more Carbohydrate and 4.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Dried Oregano Spices offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3