Comparing Nutrients in 7 ounces Ground Mace VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Almonds	14%	72%	14%

Macro Nutrients

	Ground Mace	Almonds	Recommended Dietary Allowance
Energy	32.5% 943kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	50.3% 8.55g	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	77% 100g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	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	105% 40g	65.3% 25g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Almonds	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	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	24.4% 0.32mg	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	37.7% 151μg	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	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	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Almonds	Recommended Dietary Allowance
Calcium	50% 500mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	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	345% 27.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	31% 218mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Ground Mace Spices have more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.5 times more Vitamin B2 and 2.7 times more Vitamin B3 than Ground Mace Spices.
• Both Ground Mace Spices and Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Ground Mace Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Ground Mace vs Almonds:

• Ground Mace Spices have 2.4 times more Copper, 3.7 times more Iron and 80 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Magnesium, 1.5 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 1.4 times more Zinc than Ground Mace Spices.
• Both Ground Mace Spices and Almonds have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Mace Spices have 2.5 times more Saturated Fat, 26.7 times more Omega 3, 2.3 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Fat, 2.9 times more Omega 6 and 3.2 times more Protein than Ground Mace Spices.
• Both Ground Mace Spices and Almonds have similar amounts of Energy per 7 oz.
• Both Ground Mace Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.