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Comparing Nutrients in 14 ounces CollardsVS Almonds

Macros Ratio

Protein Fat Carbs

Collards
31%
14%
55%
Almonds
14%
72%
14%
14 oz ▼

Macro Nutrients

4.38%127kcal
Energy
79.2%2298kcal
127 kcalvs2298 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.5%2.42g
Fat
204%198g
2.42 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.68%0.22g
Saturated Fat
47%15g
0.22 gvs15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.8%0.43g
Omega 3
0.74%0.012g
0.43 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.9%0.33g
Omega 6
288%49g
0.33 gvs49 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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16.5%21.5g
Carbohydrate
65.8%85.5g
21.5 gvs85.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.5%1.83g
Sugars
24%17.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.83 gvs17.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.6%0.44g
≤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]
NA gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.67g
NA gvs0.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%15.7g
NA gvs15.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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41.8%16g
Fiber
131%49.6g
16 gvs49.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.4%12g
Protein
150%84g
12 gvs84 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

111%996μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
996 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.21mg
Vitamin B1
68%0.81mg
Thiamine
0.21 mgvs0.81 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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39.7%0.52mg
Vitamin B2
347%4.5mg
Riboflavin
0.52 mgvs4.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.4%2.94mg
Vitamin B3
89.7%14.4mg
Niacin, nicotinic acid, niacinamide
2.94 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21%1.06mg
Vitamin B5
37.4%1.87mg
Pantothenic acid
1.06 mgvs1.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.4%0.65mg
Vitamin B6
42%0.54mg
Pyridoxine
0.65 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
754%226μg
Biotin
NA μgvs226 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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128%512μg
Vitamin B9
43.7%175μg
Folates and Folic Acid
512 μgvs175 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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156%140mg
Vitamin C
0%0mg
Ascorbic acid
140 mgvs0 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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59.8%8.97mg
Vitamin E
678%102mg
Tocopherols and Tocotrienols
8.97 mgvs102 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1446%1735μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1735 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

92%921mg
Calcium
107%1068mg
921 mgvs1068 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.3%0.18mg
Copper
455%4.1mg
0.18 mgvs4.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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23.3%1.87mg
Iron
184%14.7mg
1.87 mgvs14.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg
Magnesium
255%1072mg
107 mgvs1072 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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114%2.6mg
Manganese
376%8.65mg
2.6 mgvs8.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
400%180μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs180 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%99mg
Phosphorus
273%1909mg
99 mgvs1909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%845mg
Potassium
85.6%2909mg
845 mgvs2909 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.4%5.16μg
Selenium
29.6%16.3μg
5.16 μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.5%67.5mg
Sodium
0.26%3.97mg
67.5 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.58%0.83mg
Zinc
113%12.4mg
0.83 mgvs12.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.6%356g
Water
0.47%17.5g
356 gvs17.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Collards vs Almonds:
Comparing minerals per 14 ounces for Collards vs Almonds:
Comparison of macro-nutrients per 14 ounces:



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