Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Oil Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	41.5% 1205kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	8.9% 8.65g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	1.45% 0.46g	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	85.2% 111g	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	71% 27g	38g per day for Men 19-50 years
Protein	75.2% 42g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	15.2% 0.18mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 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	13.4% 53.6μg	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	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	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	57.7% 577mg	354% 3540mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	1210% 97mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	213% 895mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	154% 1078mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	193% 6565mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.39% 14.5g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 2.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain more Vitamin A, 4.5 times more Vitamin B1, 14.5 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted 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 Oil Roasted Almonds vs Dried Dill Weed Spices:

• Oil Roasted Almonds have 1.9 times more Copper than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 6.1 times more Calcium, 13.3 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 4.7 times more Potassium and 208 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Dill Weed Spices have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 2.4 times more Energy, 12.7 times more Fat and 18 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 3.2 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Dill Weed Spices have similar amounts of Protein per 7 oz.
• Both Oil Roasted Almonds as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.