Comparing Nutrients in 7 ounces Cumin Seed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Almonds	14%	72%	14%

Macro Nutrients

	Cumin Seed	Almonds	Recommended Dietary Allowance
Energy	25.7% 744kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	45.6% 44g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.05g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	36.2% 6.16g	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	67.5% 87.8g	33% 42.8g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	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	NA	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	55% 21g	65.3% 25g	38g per day for Men 19-50 years
Protein	63% 35.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Almonds	Recommended Dietary Allowance
Vitamin A	14% 127μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.4% 0.86mg	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	4.96% 20μg	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	17% 15.3mg	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	44% 6.6mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Almonds	Recommended Dietary Allowance
Calcium	185% 1848mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	191% 1.72mg	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	1646% 132mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	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	141% 990mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	104% 3548mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	22.2% 333mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cumin Seed vs Almonds:

• Cumin Seed Spices have more Vitamin A, 3.1 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.5 times more Vitamin B2, 4.4 times more Vitamin B9 and 7.7 times more Vitamin E than Cumin Seed Spices.
• Both Cumin Seed Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cumin Seed vs Almonds:

• Cumin Seed Spices have 3.5 times more Calcium, 17.9 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 2.4 times more Potassium, 1.3 times more Selenium, 168 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Cumin Seed Spices and Almonds have similar amounts of Copper and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cumin Seed Spices have 58.7 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 2.2 times more Fat, 2.5 times more Saturated Fat, 4 times more Omega 6 and 1.9 times more Sugars than Cumin Seed Spices.
• Both Cumin Seed Spices and Almonds have similar amounts of Fiber and Protein per 7 oz.
• Both Cumin Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.