Comparing Nutrients in 7 ounces Ground Mace VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Ground Mace	Blanched Almonds	Recommended Dietary Allowance
Energy	32.5% 943kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	105% 40g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	17.6% 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	37.7% 151μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	50% 500mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	158% 3.64mg	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	31% 218mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Ground Mace Spices have more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B2 and 2.6 times more Vitamin B3 than Ground Mace Spices.
• Both Ground Mace Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Ground Mace vs Blanched Almonds:

• Ground Mace Spices have 2.4 times more Copper, 4.2 times more Iron and 4.2 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Magnesium, 4.4 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Ground Mace Spices.
• Both Ground Mace Spices and Blanched Almonds have similar amounts of Calcium, Manganese and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Mace Spices have 2.4 times more Saturated Fat, 20 times more Omega 3, 2.7 times more Carbohydrate and 2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Fat, 2.9 times more Omega 6 and 3.2 times more Protein than Ground Mace Spices.
• Both Ground Mace Spices and Blanched Almonds have similar amounts of Energy per 7 oz.
• Both Ground Mace Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.