Comparing Nutrients in 7 ounces Ground Cloves VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Ground Cloves	Almonds	Recommended Dietary Allowance
Energy	18.7% 544kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 25.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	72.6% 1.16g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	33% 42.8g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	12% 8.63g	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	2.93% 2.12g	0.3% 0.22g	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	% 2.26g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 7.84g	g per day for Men 19-50 years
Fiber	177% 67.3g	65.3% 25g	38g per day for Men 19-50 years
Protein	21% 12g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	22% 87.3μg	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	0.44% 0.4mg	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	117% 17.5mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	234% 281μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Almonds	Recommended Dietary Allowance
Calcium	125% 1254mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	227% 2.05mg	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	293% 23.5mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	122% 514mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	5188% 119mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29.5% 206mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	36.6% 550mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Ground Cloves Spices have 2.9 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 5.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 2.9 times more Vitamin E than Ground Cloves Spices.
• Both Ground Cloves Spices and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Ground Cloves Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Ground Cloves vs Almonds:

• Ground Cloves Spices have 2.3 times more Calcium, 3.2 times more Iron, 27.6 times more Manganese, 1.4 times more Potassium, 1.8 times more Selenium and 277 times more Sodium than Almonds.
• While Almonds contain 2.8 times more Copper, 4.6 times more Phosphorus and 1.3 times more Zinc than Ground Cloves Spices.
• Both Ground Cloves Spices and Almonds have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Cloves Spices have 195 times more Omega 3, 3 times more Carbohydrate, 9.7 times more Fructose and 2.7 times more Fiber than Almonds.
• While Almonds contain 2.1 times more Energy, 3.8 times more Fat, 4.6 times more Omega 6, 1.8 times more Sugars and 3.5 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Almonds have similar amounts of Saturated Fat per 7 oz.
• Both Ground Cloves Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.