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Comparing Nutrients in 300 calories Dried BeechnutsVS Blanched Almonds

Weight per 300 calories

Dried Beechnuts
52g
Blanched Almonds
50.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Dried Beechnuts or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Blanched Almonds
14%
75%
11%
300 kcal ▼

Macro Nutrients

Dried Beechnutsvs Blanched Almonds
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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27%26g
Fat
27.5%26.7g
26 gvs26.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.3%2.98g
Saturated Fat
6.3%2g
2.98 gvs2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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55.3%0.89g
Omega 3
0.13%0.002g
0.89 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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56.3%9.58g
Omega 6
37%6.3g
9.58 gvs6.3 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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13.4%17.4g
Carbohydrate
7.3%9.5g
17.4 gvs9.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.25%2.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.015g
NA gvs0.015 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.27g
NA gvs2.27 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
13.2%5.03g
NA gvs5.03 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.77%3.23g
Protein
19.4%11g
3.23 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Beechnutsvs Blanched 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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13%0.16mg
Vitamin B1
8.1%0.097mg
Thiamine
0.16 mgvs0.097 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.19mg
Vitamin B2
28%0.36mg
Riboflavin
0.19 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.85%0.46mg
Vitamin B3
11%1.78mg
Niacin, nicotinic acid, niacinamide
0.46 mgvs1.78 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.64%0.48mg
Vitamin B5
3.2%0.16mg
Pantothenic acid
0.48 mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.4%0.36mg
Vitamin B6
4.5%0.058mg
Pyridoxine
0.36 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.7%59μg
Vitamin B9
6.23%25μg
Folates and Folic Acid
59 μgvs25 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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8.97%8.07mg
Vitamin C
0%0mg
Ascorbic acid
8.07 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
80.5%12mg
Tocopherols and Tocotrienols
NA mgvs12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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

Dried Beechnutsvs Blanched Almonds
0.052%0.52mg
Calcium
12%120mg
0.52 mgvs120 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.8%0.35mg
Copper
58%0.52mg
0.35 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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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16%1.3mg
Iron
21%1.67mg
1.3 mgvs1.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
32.4%136mg
0 mgvs136 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30.4%0.7mg
Manganese
40.6%0.93mg
0.7 mgvs0.93 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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0%0mg
Phosphorus
35%245mg
0 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.6%530mg
Potassium
9.86%335mg
530 mgvs335 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
2.96%1.63μg
NA μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.3%19.8mg
Sodium
0.64%9.66mg
19.8 mgvs9.66 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.7%0.19mg
Zinc
13.7%1.5mg
0.19 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.093%3.44g
Water
0.062%2.3g
3.44 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dried Beechnuts vs Blanched Almonds:
Comparing minerals per 300 calories for Dried Beechnuts vs Blanched Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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