Comparing Nutrients in 100 grams Dried Rosemary Spices VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Rosemary Spices	Roasted Almonds	Recommended Dietary Allowance
Energy	11.4% 331kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.37g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.82% 1.16g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	112% 42.6g	28.7% 11g	38g per day for Men 19-50 years
Protein	8.7% 4.88g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	17.3% 156μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	10.5% 0.14mg	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	76.8% 307μg	13.8% 55μg	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	68% 61.2mg	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	159% 24mg	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

	Dried Rosemary Spices	Roasted Almonds	Recommended Dietary Allowance
Calcium	128% 1280mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	122% 1.1mg	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	366% 29.3mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	97% 2.23mg	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	10% 70mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	28% 955mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	8.36% 4.6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Dried Rosemary Spices have more Vitamin A, 6.7 times more Vitamin B1, 12.8 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Vitamin B2 and 3.6 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Rosemary Spices vs Roasted Almonds:

• Dried Rosemary Spices have 4.8 times more Calcium, 7.8 times more Iron, 1.3 times more Potassium, 2.3 times more Selenium and 16.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Copper, 1.3 times more Magnesium and 6.7 times more Phosphorus than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Dry Roasted Almonds have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Rosemary Spices have 1.8 times more Saturated Fat, 107.6 times more Omega 3, 3 times more Carbohydrate and 3.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 3.5 times more Fat, 11.2 times more Omega 6 and 4.3 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.