Comparing Nutrients in 7 ounces Dried Marjoram Spices VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Marjoram Spices	Blanched Almonds	Recommended Dietary Allowance
Energy	18.5% 538kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	401% 6.4g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	210% 80g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	45% 25g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	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	182% 2.36mg	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	136% 544μg	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	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	395% 3949mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	2052% 164mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	469% 10.8mg	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	86.7% 607mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Dried Marjoram Spices have more Vitamin A, 1.5 times more Vitamin B1, 10.3 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Vitamin B2 and 14.1 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Blanched Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Dried Marjoram Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Marjoram Spices have 8.4 times more Calcium, 25.2 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 2.3 times more Potassium, 1.4 times more Selenium, 4.1 times more Sodium and 1.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Phosphorus than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Blanched Almonds have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Marjoram Spices have 807.5 times more Omega 3, 3.2 times more Carbohydrate and 4.1 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, 7.5 times more Fat, 7.5 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 Blanched Almonds have similar amounts of Sugars per 7 oz.
• Both Dried Marjoram Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.