Comparing Nutrients in 100 grams Anise Seed VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Anise Seed	17%	35%	48%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Anise Seed	Blanched Almonds	Recommended Dietary Allowance
Energy	11.6% 337kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.63g	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% 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	NA	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	26% 9.9g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Anise Seed	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.78% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	8.85% 0.12mg	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	2.5% 10μg	12.3% 49μg	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	23.3% 21mg	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	158% 23.8mg	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

	Anise Seed	Blanched Almonds	Recommended Dietary Allowance
Calcium	64.6% 646mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	114% 1.03mg	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	462% 37mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	79.8% 1.84mg	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	63% 440mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.26% 9.54g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Anise Seed Spices have more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B5, 5.7 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2 and 4.9 times more Vitamin B9 than Anise Seed Spices.
• Both Anise Seed Spices and Blanched Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Anise Seed Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Anise Seed vs Blanched Almonds:

• Anise Seed Spices have 2.7 times more Calcium, 11.3 times more Iron, 1.3 times more Manganese, 2.2 times more Potassium, 1.6 times more Selenium and 1.8 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Magnesium than Anise Seed Spices.
• Both Anise Seed Spices and Blanched Almonds have similar amounts of Copper, Phosphorus and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Anise Seed Spices have 2.7 times more Carbohydrate and 1.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 3.3 times more Fat, 6.7 times more Saturated Fat and 3.9 times more Omega 6 than Anise Seed Spices.
• Both Anise Seed Spices and Blanched Almonds have similar amounts of Protein per 100 g.
• Both Anise Seed Spices as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.