Comparing Nutrients in 7 ounces AlmondsVS Spearmint

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Spearmint

25%

12%

63%

7 oz ▼

Macro Nutrients

Almondsvs Spearmint

39.6%1149kcal

Energy

3%87.3kcal

1149 kcalvs87.3 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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102%99g

Fat

1.5%1.45g

99 gvs1.45 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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23.6%7.54g

Saturated Fat

1.2%0.38g

7.54 gvs0.38 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.37%0.006g

Omega 3

42%0.67g

0.006 gvs0.67 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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144%24.5g

Omega 6

0.63%0.11g

24.5 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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33%42.8g

Carbohydrate

13%16.7g

42.8 gvs16.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12%8.63g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.63 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.3%0.22g

Fructose

≤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]

0.22 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.34g

Glucose

0.34 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.84g

Sucrose

7.84 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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65.3%25g

Fiber

35.5%13.5g

25 gvs13.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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75%42g

Protein

11.7%6.53g

42 gvs6.53 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Spearmint

0%0μg

Vitamin A

44.8%403μg

RAE, retinol activity equivalents

0 μgvs403 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34%0.41mg

Vitamin B1

13%0.15mg

Thiamine

0.41 mgvs0.15 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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174%2.26mg

Vitamin B2

26.7%0.35mg

Riboflavin

2.26 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45%7.18mg

Vitamin B3

11.8%1.9mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs1.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.7%0.93mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.93 mgvs0.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21%0.27mg

Vitamin B6

24%0.31mg

Pyridoxine

0.27 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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377%113μg

Vitamin B7

Biotin

113 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg

Vitamin B9

52%208μg

Folates and Folic Acid

87.3 μgvs208 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

29.3%26.4mg

Ascorbic acid

0 mgvs26.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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339%51mg

Vitamin E

Tocopherols and Tocotrienols

51 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Spearmint

53.4%534mg

Calcium

39.5%395mg

534 mgvs395 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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227%2.05mg

Copper

53%0.48mg

2.05 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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92%7.36mg

Iron

294%23.6mg

7.36 mgvs23.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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128%536mg

Magnesium

29.8%125mg

536 mgvs125 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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188%4.32mg

Manganese

96%2.2mg

4.32 mgvs2.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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200%90μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

90 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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136%955mg

Phosphorus

17%119mg

955 mgvs119 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42.8%1455mg

Potassium

26.7%909mg

1455 mgvs909 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.8%8.14μg

Selenium

8.14 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg

Sodium

3.97%59.5mg

2 mgvs59.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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56.3%6.2mg

Zinc

19.7%2.16mg

6.2 mgvs2.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.24%8.75g

Water

4.6%170g

8.75 gvs170 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Almonds vs Spearmint:

Almonds have 2.6 times more Vitamin B1, 6.5 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.9 times more Vitamin B5 than Fresh Spearmint.
While Fresh Spearmint contains more Vitamin A, 2.4 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds and Fresh Spearmint have similar amounts of Vitamin B6 per 7 oz.
Both Almonds as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Spearmint:

Almonds have 1.4 times more Calcium, 4.3 times more Copper, 4.3 times more Magnesium, 1.9 times more Manganese, 8 times more Phosphorus, 1.6 times more Potassium and 2.9 times more Zinc than Fresh Spearmint.
While Fresh Spearmint contains 3.2 times more Iron, 30 times more Sodium and 19.4 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

Almonds have 13.2 times more Energy, 68.4 times more Fat, 19.9 times more Saturated Fat, 228.2 times more Omega 6, 2.6 times more Carbohydrate, 1.8 times more Fiber and 6.4 times more Protein than Fresh Spearmint.
While Fresh Spearmint contains 112.7 times more Omega 3 than Almonds.
Both Almonds as well as Fresh Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

AlmondsVS Blanched AlmondsSpearmintVS Blanched AlmondsAlmondsVS Dried SpearmintSpearmintVS Dried Spearmint

Compare Foods

Comparing Nutrients in 7 ounces AlmondsVS Spearmint

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: