Comparing Nutrients in 14 ounces EppawVS Almonds

Macros Ratio

Protein Fat Carbs

Eppaw

11%

10%

79%

Almonds

14%

72%

14%

14 oz ▼

Macro Nutrients

Eppawvs Almonds

20.5%595kcal

Energy

79.2%2298kcal

595 kcalvs2298 kcal

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

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7.37%7.14g

Fat

204%198g

7.14 gvs198 g

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

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Saturated Fat

47%15g

NA gvs15 g

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

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Omega 3

0.74%0.012g

NA gvs0.012 g

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

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Omega 6

288%49g

NA 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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97%126g

Carbohydrate

65.8%85.5g

126 gvs85.5 g

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

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Sugars

24%17.3g

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

NA gvs17.3 g

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

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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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Glucose

%0.67g

NA gvs0.67 g

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

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Sucrose

%15.7g

NA gvs15.7 g

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

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Fiber

131%49.6g

NA gvs49.6 g

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

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32.6%18.3g

Protein

150%84g

18.3 gvs84 g

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

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Vitamins

Eppawvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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36.4%0.44mg

Vitamin B1

68%0.81mg

Thiamine

0.44 mgvs0.81 mg

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

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36.6%0.48mg

Vitamin B2

347%4.5mg

Riboflavin

0.48 mgvs4.5 mg

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

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7.44%1.2mg

Vitamin B3

89.7%14.4mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs14.4 mg

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

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93%4.64mg

Vitamin B5

37.4%1.87mg

Pantothenic acid

4.64 mgvs1.87 mg

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

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53.7%0.7mg

Vitamin B6

42%0.54mg

Pyridoxine

0.7 mgvs0.54 mg

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

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Vitamin B7

754%226μg

Biotin

NA μgvs226 μg

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

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24%95μg

Vitamin B9

43.7%175μg

Folates and Folic Acid

95 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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57.3%51.6mg

Vitamin C

0%0mg

Ascorbic acid

51.6 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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Vitamin E

678%102mg

Tocopherols and Tocotrienols

NA mgvs102 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Eppawvs Almonds

43.7%437mg

Calcium

107%1068mg

437 mgvs1068 mg

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

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103%0.93mg

Copper

455%4.1mg

0.93 mgvs4.1 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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57%4.56mg

Iron

184%14.7mg

4.56 mgvs14.7 mg

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

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30.2%127mg

Magnesium

255%1072mg

127 mgvs1072 mg

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

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189%4.34mg

Manganese

376%8.65mg

4.34 mgvs8.65 mg

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

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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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94%655mg

Phosphorus

273%1909mg

655 mgvs1909 mg

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

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39.7%1349mg

Potassium

85.6%2909mg

1349 mgvs2909 mg

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

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6.5%3.57μg

Selenium

29.6%16.3μg

3.57 μgvs16.3 μg

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

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3.18%47.6mg

Sodium

0.26%3.97mg

47.6 mgvs3.97 mg

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

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41.5%4.56mg

Zinc

113%12.4mg

4.56 mgvs12.4 mg

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

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6.44%238g

Water

0.47%17.5g

238 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 Eppaw vs Almonds:

Raw Eppaw has 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Almonds.
While Almonds contain 1.9 times more Vitamin B1, 9.5 times more Vitamin B2, 12.1 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Eppaw.
Both Raw Eppaw as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Eppaw vs Almonds:

Raw Eppaw has 13.6 times more Water than Almonds.
While Almonds contain 2.4 times more Calcium, 4.4 times more Copper, 3.2 times more Iron, 8.4 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium and 2.7 times more Zinc than Raw Eppaw.

Comparison of macro-nutrients per 14 ounces:

Raw Eppaw has 1.5 times more Carbohydrate than Almonds.
While Almonds contain 3.9 times more Energy, 27.7 times more Fat and 4.6 times more Protein than Raw Eppaw.
Both Raw Eppaw as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

EppawVS Drumstick PodsAlmondsVS Drumstick PodsEppawVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 14 ounces EppawVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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