Comparing Nutrients in 100 grams Bay Leaf Spices VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Bay Leaf Spices	Blanched Almonds	Recommended Dietary Allowance
Energy	10.8% 313kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.36g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	7.13% 2.28g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	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	57.7% 75g	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	69.2% 26.3g	26% 9.9g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	34.3% 309μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.75% 0.009mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	45% 180μg	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	51.7% 46.5mg	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

	Bay Leaf Spices	Blanched Almonds	Recommended Dietary Allowance
Calcium	83.4% 834mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	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	538% 43mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	355% 8.17mg	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	16% 113mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bay Leaf Spices vs Blanched Almonds:

• Bay Leaf Spices have more Vitamin A, 15.1 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 21.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.7 times more Vitamin B3 than Bay Leaf Spices.
• Both Bay Leaf Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Bay Leaf Spices vs Blanched Almonds:

• Bay Leaf Spices have 3.5 times more Calcium, 13.1 times more Iron, 4.5 times more Manganese, 1.2 times more Sodium and 1.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Copper, 2.2 times more Magnesium and 4.3 times more Phosphorus than Bay Leaf Spices.
• Both Bay Leaf Spices and Blanched Almonds have similar amounts of Potassium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Bay Leaf Spices have 262.5 times more Omega 3, 4 times more Carbohydrate and 2.7 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, 6.3 times more Fat, 1.7 times more Saturated Fat, 10 times more Omega 6 and 2.8 times more Protein than Bay Leaf Spices.
• Both Bay Leaf Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.