Comparing Nutrients in 7 ounces Dried Rosemary Spices VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Rosemary Spices	Almonds	Recommended Dietary Allowance
Energy	22.7% 657kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	45.7% 14.6g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	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	98% 127g	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	222% 84.5g	65.3% 25g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Almonds	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.3% 0.85mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	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	266% 3.45mg	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	152% 609μg	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	135% 121mg	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

	Dried Rosemary Spices	Almonds	Recommended Dietary Allowance
Calcium	254% 2540mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	726% 58mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	20% 139mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	55.7% 1895mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	58.3% 6.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Dried Rosemary Spices have more Vitamin A, 2.5 times more Vitamin B1, 12.7 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.7 times more Vitamin B2 and 3.6 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Rosemary Spices have 4.8 times more Calcium, 7.9 times more Iron, 1.3 times more Potassium and 50 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Copper and 6.9 times more Phosphorus than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Almonds have similar amounts of Magnesium, Manganese, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Rosemary Spices have 1.9 times more Saturated Fat, 358.7 times more Omega 3, 3 times more Carbohydrate and 3.4 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 3.3 times more Fat, 10.6 times more Omega 6 and 4.3 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.