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Comparing Nutrients in 500 calories EppawVS Almonds

Weight per 500 calories

Eppaw
333g
Almonds
86.4g

Almonds have 3.9 times more energy per unit of mass than Raw Eppaw, which is very high in comparison to other foods. Eppaw having above average energy density.

Which food has more nutrients per 500 calories - Eppaw or Almonds?

Macros Ratio

Protein Fat Carbs

Eppaw
11%
10%
79%
Almonds
14%
72%
14%
500 kcal ▼

Macro Nutrients

Eppawvs Almonds
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.2%6g
Fat
44.5%43g
6 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
10.3%3.3g
NA gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.16%0.003g
NA gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
62.6%10.6g
NA gvs10.6 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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81.2%106g
Carbohydrate
14.3%18.6g
106 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.13%0.095g
≤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 gvs0.095 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.15g
NA gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.4g
NA gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
28.4%10.8g
NA gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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27.4%15.3g
Protein
32.6%18.3g
15.3 gvs18.3 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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30.6%0.37mg
Vitamin B1
14.8%0.18mg
Thiamine
0.37 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.8%0.4mg
Vitamin B2
75.6%0.98mg
Riboflavin
0.4 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.25%1mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
1 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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78%3.9mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
3.9 mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45%0.59mg
Vitamin B6
9.1%0.12mg
Pyridoxine
0.59 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
164%49.2μg
Biotin
NA μgvs49.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%80μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
80 μgvs38 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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48%43.3mg
Vitamin C
0%0mg
Ascorbic acid
43.3 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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NA
Vitamin E
148%22mg
Tocopherols and Tocotrienols
NA mgvs22 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

Eppawvs Almonds
36.7%367mg
Calcium
23.2%232mg
367 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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86.7%0.78mg
Copper
99%0.89mg
0.78 mgvs0.89 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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48%3.83mg
Iron
40%3.2mg
3.83 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.4%107mg
Magnesium
55.5%233mg
107 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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159%3.65mg
Manganese
82%1.9mg
3.65 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
87%39μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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78.6%550mg
Phosphorus
59.3%415mg
550 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33.3%1133mg
Potassium
18.6%633mg
1133 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.45%3μg
Selenium
6.44%3.54μg
3 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.67%40mg
Sodium
0.058%0.86mg
40 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.83mg
Zinc
24.5%2.7mg
3.83 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.4%200g
Water
0.1%3.8g
200 gvs3.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Eppaw vs Almonds:
Comparing minerals per 500 calories for Eppaw vs Almonds:
Comparison of macro-nutrients per 500 calories:



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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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