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Comparing Nutrients in 500 calories GarlicVS Blanched Almonds

Weight per 500 calories

Garlic
336g
Blanched Almonds
84.7g

Blanched Almonds have 4 times more energy per unit of mass than Raw Garlic, which is very high in comparison to other foods. Garlic having average energy density.

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

Macros Ratio

Protein Fat Carbs

Garlic
16%
3%
81%
Blanched Almonds
14%
75%
11%
500 kcal ▼

Macro Nutrients

Garlicvs Blanched 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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1.73%1.68g
Fat
46%44.5g
1.68 gvs44.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.93%0.3g
Saturated Fat
10.5%3.35g
0.3 gvs3.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.2%0.067g
Omega 3
0.21%0.003g
0.067 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.52%0.77g
Omega 6
61.6%10.5g
0.77 gvs10.5 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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85.3%111g
Carbohydrate
12%16g
111 gvs16 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
4.63%3.36g
Sugars
5.4%3.92g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.36 gvs3.92 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
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
%0.025g
NA gvs0.025 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.78g
NA gvs3.78 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.5%7.05g
Fiber
22%8.4g
7.05 gvs8.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38%21.3g
Protein
32.4%18g
21.3 gvs18 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Garlicvs 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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56%0.67mg
Vitamin B1
13.5%0.16mg
Thiamine
0.67 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.4%0.37mg
Vitamin B2
46.3%0.6mg
Riboflavin
0.37 mgvs0.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.7%2.35mg
Vitamin B3
18.5%2.97mg
Niacin, nicotinic acid, niacinamide
2.35 mgvs2.97 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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40%2mg
Vitamin B5
5.32%0.27mg
Pantothenic acid
2 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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319%4.14mg
Vitamin B6
7.5%0.097mg
Pyridoxine
4.14 mgvs0.097 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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2.5%10μg
Vitamin B9
10.4%41.5μg
Folates and Folic Acid
10 μgvs41.5 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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116%105mg
Vitamin C
0%0mg
Ascorbic acid
105 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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1.8%0.27mg
Vitamin E
134%20mg
Tocopherols and Tocotrienols
0.27 mgvs20 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.75%5.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
5.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Garlicvs Blanched Almonds
60.7%607mg
Calcium
20%200mg
607 mgvs200 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg
Copper
97%0.87mg
1 mgvs0.87 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables 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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71.3%5.7mg
Iron
34.7%2.78mg
5.7 mgvs2.78 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84mg
Magnesium
54%227mg
84 mgvs227 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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244%5.6mg
Manganese
67.6%1.56mg
5.6 mgvs1.56 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables 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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73.3%513mg
Phosphorus
58.2%408mg
513 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
39.6%1346mg
Potassium
16.4%558mg
1346 mgvs558 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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86.6%47.7μg
Selenium
4.93%2.7μg
47.7 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.8%57mg
Sodium
1.07%16mg
57 mgvs16 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.4%3.9mg
Zinc
23%2.5mg
3.9 mgvs2.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.3%197g
Water
0.1%3.82g
197 gvs3.82 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 Garlic vs Blanched Almonds:
Comparing minerals per 500 calories for Garlic vs Blanched Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

GarlicVS Ginger RootBlanched AlmondsVS Ginger RootGarlicVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds
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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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