Comparing Nutrients in 100 grams Caraway Seed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11.5% 333kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	100% 38g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	9.08% 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	6.75% 27μg	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	16.7% 2.5mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	69% 689mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	106% 0.96mg	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	203% 16.2mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	107% 2.46mg	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	81% 568mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	39.7% 1351mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Caraway Seed Spices have more Vitamin A, 4.2 times more Vitamin B1, 3.1 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Vitamin B2, 2.7 times more Vitamin B9 and 10.4 times more Vitamin E than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Caraway Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Caraway Seed vs Oil Roasted Almonds:

• Caraway Seed Spices have 2.4 times more Calcium, 4.4 times more Iron, 1.2 times more Phosphorus, 1.9 times more Potassium, 3 times more Selenium, 17 times more Sodium and 1.8 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Manganese than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Almonds have similar amounts of Copper and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Caraway Seed Spices have more Omega 3, 2.8 times more Carbohydrate and 3.6 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 3.8 times more Fat, 6.8 times more Saturated Fat, 4.3 times more Omega 6 and 7.1 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Almonds have similar amounts of Protein per 100 g.
• Both Caraway Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.