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Compare Nutrients in 100 grams EppawVS Almonds

Macros Ratio

ProteinsFatsCarbs

Eppaw
12%
11%
77%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
EppawAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
9.17%
17%
0.11 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
9.23%
87.5%
0.12 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.88%
22.6%
0.3 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
13.5%
10.5%
0.176 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
14%
0%
13 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
171%
NA mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
6%
11%
24 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
EppawAlmonds
Calcium
11%
27%
110 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
26%
115%
0.234 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
14%
46%
1.15 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8%
67.5%
32 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
47.6%
95%
1.094 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
23.6%
68.7%
165 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.23%
15.6%
340 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.64%
7.45%
0.9 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.8%
0.07%
12 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
10%
28%
1.15 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Eppaw vs Almonds:
Raw Eppaw has 1.3 times more Vitamin B6 than Almonds. While Almonds contain 1.9 times more Thiamine, 9.5 times more Vitamin B2, 12.1 times more Vitamin B3 and 1.8 times more Folate than Raw Eppaw.

Comparing minerals per 100 grams for Eppaw vs Almonds:
Almonds contain 2.4 times more Calcium, 4.4 times more Copper, 3.2 times more Iron, 8.4 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium and 2.7 times more Zinc than Raw Eppaw.

Macro Nutrients

100gRDA for Men 19-30 years
EppawAlmonds
Fat
1.86%
51%
1.8 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
8.2%
37.8%
4.6 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
24%
16.6%
31.68 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
5.17%
20%
150 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
6%
NA g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
33%
NA g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
NA
12%
NA g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
NA
0.19%
NA g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
NA
72%
NA g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.62%
0.12%
60 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Eppaw has 1.5 times more Carbohydrate and 13.6 times more Water than Almonds. While Almonds contain 27.7 times more Fat, 4.6 times more Protein and 3.9 times more Energy than Raw Eppaw.