Comparing Nutrients in 7 ounces Dried Marjoram Spices VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Marjoram Spices	Almonds	Recommended Dietary Allowance
Energy	18.5% 538kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	401% 6.4g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	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	92% 120g	33% 42.8g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	210% 80g	65.3% 25g	38g per day for Men 19-50 years
Protein	45% 25g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Almonds	Recommended Dietary Allowance
Vitamin A	89% 800μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.8% 0.57mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	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	182% 2.36mg	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	136% 544μg	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	113% 102mg	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	22.4% 3.35mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1028% 1234μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Almonds	Recommended Dietary Allowance
Calcium	395% 3949mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	2052% 164mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	469% 10.8mg	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	86.7% 607mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Marjoram Spices vs Almonds:

• Dried Marjoram Spices have more Vitamin A, 1.4 times more Vitamin B1, 8.7 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.6 times more Vitamin B2 and 15.2 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Dried Marjoram Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Marjoram Spices vs Almonds:

• Dried Marjoram Spices have 7.4 times more Calcium, 22.3 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 2.1 times more Potassium and 77 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Phosphorus than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Almonds have similar amounts of Copper, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Marjoram Spices have 1076.7 times more Omega 3, 2.8 times more Carbohydrate and 3.2 times more Fiber than Almonds.
• While Almonds contain 2.1 times more Energy, 7.1 times more Fat, 7.2 times more Saturated Fat, 10.5 times more Omega 6 and 1.7 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Almonds have similar amounts of Sugars per 7 oz.
• Both Dried Marjoram Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.