Comparing Nutrients in 100 grams Blanched Almonds VS Peppermint

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Peppermint	18%	10%	72%

Macro Nutrients

	Blanched Almonds	Peppermint	Recommended Dietary Allowance
Energy	20.3% 590kcal	2.4% 70kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	27% 0.44g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	11.5% 15g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	NA	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% 0g	NA	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	21% 8g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Peppermint	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	6.76% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	9.92% 0.13mg	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	12.3% 49μg	28.5% 114μg	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	35.3% 32mg	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	158% 23.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Peppermint	Recommended Dietary Allowance
Calcium	23.6% 236mg	24.3% 243mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	36.6% 0.33mg	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	41% 3.28mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	51% 1.18mg	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	68.7% 481mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.13% 78.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Peppermint:

• Blanched Almonds have 2.3 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.1 times more Vitamin B3 than Fresh Peppermint.
• While Fresh Peppermint contains more Vitamin A, 2.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Fresh Peppermint have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Blanched Almonds as well as Fresh Peppermint have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Peppermint:

• Blanched Almonds have 3.1 times more Copper, 3.4 times more Magnesium, 1.6 times more Manganese, 6.6 times more Phosphorus and 2.7 times more Zinc than Fresh Peppermint.
• While Fresh Peppermint contains 1.5 times more Iron, 1.6 times more Sodium and 17.4 times more Water than Blanched Almonds.
• Both Blanched Almonds and Fresh Peppermint have similar amounts of Calcium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 8.4 times more Energy, 55.9 times more Fat, 16.1 times more Saturated Fat, 179.2 times more Omega 6, 1.3 times more Carbohydrate, 1.2 times more Fiber and 5.7 times more Protein than Fresh Peppermint.
• While Fresh Peppermint contains 108.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Fresh Peppermint have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.