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Comparing Nutrients in 100 grams Croutons, plainVS Almonds

Macros Ratio

Protein Fat Carbs

Croutons, plain
12%
15%
73%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

14%407kcal
Energy
20%579kcal
407 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.8%6.6g
Fat
51.5%50g
6.6 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.7%1.5g
Saturated Fat
12%3.8g
1.5 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.38%0.07g
Omega 3
0.19%0.003g
0.07 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.1%1.2g
Omega 6
72.5%12.3g
1.2 gvs12.3 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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56.5%73.5g
Carbohydrate
16.6%21.6g
73.5 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.15%0.11g
≤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 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.95g
NA gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.4%5.1g
Fiber
33%12.5g
5.1 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.3%12g
Protein
37.8%21g
12 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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52%0.62mg
Vitamin B1
17%0.21mg
Thiamine
0.62 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.27 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%5.44mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
5.44 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.6%0.43mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.43 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2%0.026mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.026 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33%132μg
Vitamin B9
11%44μg
Folates and Folic Acid
132 μgvs44 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
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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
171%25.6mg
Tocopherols and Tocotrienols
NA mgvs25.6 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

7.6%76mg
Calcium
27%269mg
76 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg
Copper
115%1.03mg
0.16 mgvs1.03 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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51%4.1mg
Iron
46.4%3.7mg
4.1 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.4%31mg
Magnesium
64.3%270mg
31 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21.7%0.5mg
Manganese
95%2.18mg
0.5 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16.4%115mg
Phosphorus
68.7%481mg
115 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.65%124mg
Potassium
21.6%733mg
124 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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68%37.5μg
Selenium
7.45%4.1μg
37.5 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.5%698mg
Sodium
0.067%1mg
698 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.1%0.89mg
Zinc
28.4%3.12mg
0.89 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.15%5.5g
Water
0.12%4.4g
5.5 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Croutons, plain vs Almonds:
Comparing minerals per 100 grams for Croutons, plain vs Almonds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: