Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Epazote	4%	13%	83%

Macro Nutrients

	Oil Roasted Almonds	Epazote	Recommended Dietary Allowance
Energy	41.5% 1205kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	158% 27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	20% 7.54g	38g per day for Men 19-50 years
Protein	75.2% 42g	1.17% 0.65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Epazote	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	15.2% 0.18mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	23.2% 0.3mg	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	13.4% 53.6μg	107% 427μg	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	7.94% 7.14mg	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	344% 51.5mg	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

	Oil Roasted Almonds	Epazote	Recommended Dietary Allowance
Calcium	57.7% 577mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	42% 0.38mg	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	91% 7.3mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	267% 6.15mg	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	132% 925mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Epazote:

• Oil Roasted Almonds have 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Epazote.
• While Raw Epazote contains 1.3 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Epazote:

• Oil Roasted Almonds have 5 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 5.4 times more Phosphorus, 4.6 times more Selenium and 2.8 times more Zinc than Raw Epazote.
• While Raw Epazote contains 1.3 times more Manganese, 43 times more Sodium and 31.9 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Epazote have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 19 times more Energy, 106.1 times more Fat, 2.4 times more Carbohydrate, 2.8 times more Fiber and 64.3 times more Protein than Raw Epazote.
• Both Oil Roasted Almonds as well as Raw Epazote have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.