Comparing Nutrients in 7 ounces Caraway Seed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	22.8% 661kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.2g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	27% 35g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	12.5% 9.03g	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	NA	0% 0g	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	198% 75.4g	55% 21g	38g per day for Men 19-50 years
Protein	70% 39.2g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	18% 0.23mg	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	4.96% 20μg	13.4% 53.6μg	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	46.3% 41.7mg	0% 0mg	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	33% 4.96mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	137% 1367mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	211% 1.9mg	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	403% 32.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	212% 4.9mg	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	161% 1127mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	79% 2681mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Caraway Seed Spices have more Vitamin A, 4.2 times more Vitamin B1, 3.1 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Vitamin B2, 2.7 times more Vitamin B9 and 10.4 times more Vitamin E than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Caraway Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Caraway Seed vs Oil Roasted Almonds:

• Caraway Seed Spices have 2.4 times more Calcium, 4.4 times more Iron, 1.2 times more Phosphorus, 1.9 times more Potassium, 3 times more Selenium, 17 times more Sodium and 1.8 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Manganese than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Almonds have similar amounts of Copper and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Caraway Seed Spices have more Omega 3, 2.8 times more Carbohydrate and 3.6 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 3.8 times more Fat, 6.8 times more Saturated Fat, 4.3 times more Omega 6 and 7.1 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Almonds have similar amounts of Protein per 7 oz.
• Both Caraway Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.