Comparing Nutrients in 100 grams Oil Roasted Almonds VS Rosemary

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Rosemary	9%	35%	56%

Macro Nutrients

	Oil Roasted Almonds	Rosemary	Recommended Dietary Allowance
Energy	21% 607kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.41g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	2.63% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	16% 20.7g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	37% 14g	38g per day for Men 19-50 years
Protein	38% 21.2g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Rosemary	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	26% 0.34mg	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	6.75% 27μg	27.3% 109μg	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	24.2% 22mg	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	173% 26mg	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

	Oil Roasted Almonds	Rosemary	Recommended Dietary Allowance
Calcium	29% 291mg	31.7% 317mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	33.4% 0.3mg	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% 3.68mg	83% 6.65mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	41.7% 0.96mg	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	66.6% 466mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	8.45% 0.93mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	1.83% 67.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Rosemary per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Rosemary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Rosemary:

• 100 grams of Oil Roasted Almonds have 2.6 times more Vitamin B1, 5.1 times more Vitamin B2 and 4 times more Vitamin B3 than Rosemary.
• While 100 g of Fresh Rosemary contain more Vitamin A, 3.5 times more Vitamin B5, 2.8 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Almonds as well as Fresh Rosemary have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Rosemary:

• 100 grams of Oil Roasted Almonds have 3.2 times more Copper, 3 times more Magnesium, 2.6 times more Manganese, 7.1 times more Phosphorus and 3.3 times more Zinc than Rosemary.
• While 100 g of Fresh Rosemary contain 1.8 times more Iron than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rosemary contain similar levels of Calcium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 4.6 times more Energy, 9.4 times more Fat, 1.5 times more Saturated Fat, 30.2 times more Omega 6 and 6.4 times more Protein than Rosemary.
• While 100 g of Fresh Rosemary contain more Omega 3 and 1.3 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rosemary offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3