Comparing Nutrients in 5 ounces Balsam-pear , PodsVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Balsam-pear , Pods

20%

72%

Roasted Almonds

13%

74%

13%

5 oz ▼

Macro Nutrients

Balsam-pear , Podsvs Roasted Almonds

0.83%24kcal

Energy

29.2%848kcal

24 kcalvs848 kcal

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

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0.25%0.24g

Fat

76.8%74.5g

0.24 gvs74.5 g

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

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Saturated Fat

18%5.8g

NA gvs5.8 g

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

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Omega 3

0.89%0.014g

NA gvs0.014 g

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

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Omega 6

108%18.3g

NA gvs18.3 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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4.03%5.24g

Carbohydrate

23%29.8g

5.24 gvs29.8 g

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

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Sugars

9.5%6.9g

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

NA gvs6.9 g

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

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Fructose

0.02%0.014g

≤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 gvs0.014 g

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

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Glucose

%0.014g

NA gvs0.014 g

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

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Sucrose

%6.73g

NA gvs6.73 g

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

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10.4%3.97g

Fiber

40.7%15.5g

3.97 gvs15.5 g

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

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2.53%1.4g

Protein

53%29.7g

1.4 gvs29.7 g

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

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Vitamins

Balsam-pear , Podsvs Roasted Almonds

3.78%34μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

34 μgvs0 μg

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

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4.72%0.057mg

Vitamin B1

9.1%0.11mg

Thiamine

0.057 mgvs0.11 mg

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

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4.36%0.057mg

Vitamin B2

131%1.7mg

Riboflavin

0.057 mgvs1.7 mg

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

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3.54%0.57mg

Vitamin B3

32.2%5.16mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs5.16 mg

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

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6%0.3mg

Vitamin B5

9.1%0.46mg

Pantothenic acid

0.3 mgvs0.46 mg

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

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4.7%0.061mg

Vitamin B6

15%0.19mg

Pyridoxine

0.061 mgvs0.19 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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25.5%102μg

Vitamin B9

19.5%78μg

Folates and Folic Acid

102 μgvs78 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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132%119mg

Vitamin C

0%0mg

Ascorbic acid

119 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

226%34mg

Tocopherols and Tocotrienols

NA mgvs34 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

Balsam-pear , Podsvs Roasted Almonds

2.7%27mg

Calcium

38%380mg

27 mgvs380 mg

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

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5.35%0.048mg

Copper

173%1.56mg

0.048 mgvs1.56 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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7.6%0.61mg

Iron

66%5.3mg

0.61 mgvs5.3 mg

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

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5.74%24mg

Magnesium

94%395mg

24 mgvs395 mg

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

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5.5%0.13mg

Manganese

138%3.16mg

0.13 mgvs3.16 mg

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

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Molybdenum

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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6.28%44mg

Phosphorus

95%668mg

44 mgvs668 mg

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

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12.3%420mg

Potassium

29.7%1011mg

420 mgvs1011 mg

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

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0.52%0.28μg

Selenium

5.15%2.83μg

0.28 μgvs2.83 μg

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

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0.47%7.1mg

Sodium

0.28%4.25mg

7.1 mgvs4.25 mg

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

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10.3%1.13mg

Zinc

42.7%4.7mg

1.13 mgvs4.7 mg

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

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3.6%133g

Water

0.092%3.4g

133 gvs3.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Balsam-pear , Pods vs Roasted Almonds:

Raw Balsam-pear , Pods have more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.9 times more Vitamin B1, 29.9 times more Vitamin B2, 9.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Balsam-pear , Pods vs Roasted Almonds:

Raw Balsam-pear , Pods have 39 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 14.1 times more Calcium, 32.3 times more Copper, 8.7 times more Iron, 16.4 times more Magnesium, 25.1 times more Manganese, 15.2 times more Phosphorus, 2.4 times more Potassium, 10 times more Selenium and 4.1 times more Zinc than Raw Balsam-pear , Pods.

Comparison of macro-nutrients per 5 ounces:

Dry Roasted Almonds contain 35.2 times more Energy, 309.1 times more Fat, 5.7 times more Carbohydrate, 3.9 times more Fiber and 21 times more Protein than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Balsam-pear , PodsVS Boiled Balsam-pear , PodsRoasted AlmondsVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 5 ounces Balsam-pear , PodsVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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