Comparing Nutrients in 7 ounces AlmondsVS Rutabagas

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Rutabagas

11%

85%

7 oz ▼

Macro Nutrients

Almondsvs Rutabagas

39.6%1149kcal

Energy

2.53%73.4kcal

1149 kcalvs73.4 kcal

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

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102%99g

Fat

0.33%0.32g

99 gvs0.32 g

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

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23.6%7.54g

Saturated Fat

0.17%0.054g

7.54 gvs0.054 g

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

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0.37%0.006g

Omega 3

6.57%0.11g

0.006 gvs0.11 g

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

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144%24.5g

Omega 6

0.41%0.069g

24.5 gvs0.069 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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33%42.8g

Carbohydrate

13%17g

42.8 gvs17 g

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

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12%8.63g

Sugars

12.2%8.85g

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

8.63 gvs8.85 g

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

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0.3%0.22g

Fructose

4.4%3.2g

≤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]

0.22 gvs3.2 g

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

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%0.34g

Glucose

%4.56g

0.34 gvs4.56 g

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

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%7.84g

Sucrose

%1.05g

7.84 gvs1.05 g

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

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65.3%25g

Fiber

12%4.56g

25 gvs4.56 g

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

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75%42g

Protein

3.83%2.14g

42 gvs2.14 g

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

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Vitamins

Almondsvs Rutabagas

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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34%0.41mg

Vitamin B1

15%0.18mg

Thiamine

0.41 mgvs0.18 mg

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

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174%2.26mg

Vitamin B2

6.1%0.079mg

Riboflavin

2.26 mgvs0.079 mg

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

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45%7.18mg

Vitamin B3

8.7%1.4mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs1.4 mg

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

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18.7%0.93mg

Vitamin B5

6.35%0.32mg

Pantothenic acid

0.93 mgvs0.32 mg

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

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21%0.27mg

Vitamin B6

15.3%0.2mg

Pyridoxine

0.27 mgvs0.2 mg

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

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377%113μg

Vitamin B7

Biotin

113 μgvsNA μg

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

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22%87.3μg

Vitamin B9

10.4%41.7μg

Folates and Folic Acid

87.3 μgvs41.7 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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0%0mg

Vitamin C

55%49.6mg

Ascorbic acid

0 mgvs49.6 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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339%51mg

Vitamin E

3.97%0.6mg

Tocopherols and Tocotrienols

51 mgvs0.6 mg

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

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0%0μg

Vitamin K

0.5%0.6μg

Phytomenadione or phylloquinone

0 μgvs0.6 μg

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

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Minerals

Almondsvs Rutabagas

53.4%534mg

Calcium

8.53%85.3mg

534 mgvs85.3 mg

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

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227%2.05mg

Copper

7.06%0.064mg

2.05 mgvs0.064 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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92%7.36mg

Iron

11%0.87mg

7.36 mgvs0.87 mg

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

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128%536mg

Magnesium

9.45%39.7mg

536 mgvs39.7 mg

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

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188%4.32mg

Manganese

11.3%0.26mg

4.32 mgvs0.26 mg

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

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200%90μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

90 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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136%955mg

Phosphorus

15%105mg

955 mgvs105 mg

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

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42.8%1455mg

Potassium

18%605mg

1455 mgvs605 mg

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

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14.8%8.14μg

Selenium

2.53%1.4μg

8.14 μgvs1.4 μg

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

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0.13%2mg

Sodium

1.6%24mg

2 mgvs24 mg

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

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56.3%6.2mg

Zinc

4.33%0.48mg

6.2 mgvs0.48 mg

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

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0.24%8.75g

Water

4.8%177g

8.75 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Almonds vs Rutabagas:

Almonds have 2.3 times more Vitamin B1, 28.5 times more Vitamin B2, 5.2 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 85.4 times more Vitamin E than Raw Rutabagas.
While Raw Rutabagas contain more Vitamin C than Almonds.
Both Almonds as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Rutabagas:

Almonds have 6.3 times more Calcium, 32.2 times more Copper, 8.4 times more Iron, 13.5 times more Magnesium, 16.6 times more Manganese, 9.1 times more Phosphorus, 2.4 times more Potassium, 5.9 times more Selenium and 13 times more Zinc than Raw Rutabagas.
While Raw Rutabagas contain 20.3 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

Almonds have 15.6 times more Energy, 312.1 times more Fat, 140.8 times more Saturated Fat, 352.1 times more Omega 6, 2.5 times more Carbohydrate, 5.4 times more Fiber and 19.6 times more Protein than Raw Rutabagas.
While Raw Rutabagas contain 17.7 times more Omega 3 and 14.6 times more Fructose than Almonds.
Both Almonds and Raw Rutabagas have similar amounts of Sugars per 7 oz.
Both Almonds as well as Raw Rutabagas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

AlmondsVS Blanched AlmondsRutabagasVS Blanched AlmondsAlmondsVS Boiled RutabagasRutabagasVS Boiled Rutabagas

Compare Foods

Comparing Nutrients in 7 ounces AlmondsVS Rutabagas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: