Comparing Nutrients in 100 grams Almonds VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Almonds	Dried Oregano Spices	Recommended Dietary Allowance
Energy	20% 579kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.85% 1.55g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	53% 69g	130g per day for Men 19-50 years
Sugars	6% 4.35g	5.64% 4.1g	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	0.15% 0.11g	1.56% 1.13g	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	% 0.17g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 0.91g	g per day for Men 19-50 years
Fiber	33% 12.5g	112% 42.5g	38g per day for Men 19-50 years
Protein	37.8% 21g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.44% 85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	59.3% 237μg	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	0% 0mg	2.56% 2.3mg	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	171% 25.6mg	122% 18.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	518% 622μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	27% 269mg	160% 1597mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	70.3% 0.63mg	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	46.4% 3.7mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	217% 5mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.27% 9.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Dried Oregano Spices:

• Almonds have 2.2 times more Vitamin B2 and 1.4 times more Vitamin E than Dried Oregano Spices.
• While Dried Oregano Spices contain more Vitamin A, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 7.6 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Dried Oregano Spices have similar amounts of Vitamin B1 per 100 g.
• Both Almonds as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Dried Oregano Spices:

• Almonds have 1.6 times more Copper and 3.3 times more Phosphorus than Dried Oregano Spices.
• While Dried Oregano Spices contain 5.9 times more Calcium, 9.9 times more Iron, 2.3 times more Manganese, 1.7 times more Potassium and 25 times more Sodium than Almonds.
• Both Almonds and Dried Oregano Spices have similar amounts of Magnesium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 2.2 times more Energy, 11.7 times more Fat, 2.5 times more Saturated Fat, 16.5 times more Omega 6 and 2.4 times more Protein than Dried Oregano Spices.
• While Dried Oregano Spices contain 207 times more Omega 3, 3.2 times more Carbohydrate, 10.3 times more Fructose and 3.4 times more Fiber than Almonds.
• Both Almonds and Dried Oregano Spices have similar amounts of Sugars per 100 g.
• Both Almonds as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.