Comparing Nutrients in 7 ounces Dried Oregano Spices VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Oregano Spices	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18% 526kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.08g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.73% 1.5g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	27% 35g	130g per day for Men 19-50 years
Sugars	11% 8.1g	12.5% 9.03g	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	3.1% 2.24g	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	% 3.77g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 8.7g	g per day for Men 19-50 years
Fiber	222% 84.3g	55% 21g	38g per day for Men 19-50 years
Protein	32% 18g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	18.7% 169μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	18% 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	118% 470μg	13.4% 53.6μg	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	5.07% 4.56mg	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	242% 36.2mg	344% 51.5mg	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 Oregano Spices	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	317% 3169mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	211% 1.9mg	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	913% 73mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	212% 4.9mg	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	42% 294mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	40.8% 1387mg	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	3.3% 49.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.34mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Oregano Spices vs Oil Roasted Almonds:

• Dried Oregano Spices have more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 4 times more Vitamin B5, 8.8 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Vitamin B2 and 1.4 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Oregano Spices vs Oil Roasted Almonds:

• Dried Oregano Spices have 5.5 times more Calcium, 10 times more Iron, 2 times more Manganese, 1.8 times more Potassium and 25 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Copper and 3.1 times more Phosphorus than Dried Oregano Spices.
• Both Dried Oregano Spices and Oil Roasted Almonds have similar amounts of Magnesium, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Oregano Spices have more Omega 3, 3.9 times more Carbohydrate, more Fructose and 4 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Energy, 12.9 times more Fat, 2.7 times more Saturated Fat, 18.1 times more Omega 6 and 2.4 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices and Oil Roasted Almonds have similar amounts of Sugars per 7 oz.
• Both Dried Oregano Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.