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Comparing Nutrients in 100 grams AlmondsVS Roasted Soybeans with Salt

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Roasted Soybeans with Salt
31%
45%
24%
100 g ▼

Macro Nutrients

20%579kcal
Energy
16%469kcal
579 kcalvs469 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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51.5%50g
Fat
26%25.4g
50 gvs25.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g
Saturated Fat
11.5%3.67g
3.8 gvs3.67 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g
Omega 3
106%1.7g
0.003 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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72.5%12.3g
Omega 6
74.4%12.6g
12.3 gvs12.6 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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16.6%21.6g
Carbohydrate
23.2%30.2g
21.6 gvs30.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6%4.35g
Sugars
5.8%4.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.35 gvs4.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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33%12.5g
Fiber
46.6%17.7g
12.5 gvs17.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.8%21g
Protein
69%38.6g
21 gvs38.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.1%10μg
RAE, retinol activity equivalents
0 μgvs10 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg
Vitamin B1
8.33%0.1mg
Thiamine
0.21 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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87.5%1.14mg
Vitamin B2
11%0.15mg
Riboflavin
1.14 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.6%3.6mg
Vitamin B3
8.8%1.4mg
Niacin, nicotinic acid, niacinamide
3.6 mgvs1.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.4%0.47mg
Vitamin B5
9.06%0.45mg
Pantothenic acid
0.47 mgvs0.45 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.5%0.14mg
Vitamin B6
16%0.21mg
Pyridoxine
0.14 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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11%44μg
Vitamin B9
52.8%211μg
Folates and Folic Acid
44 μgvs211 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
2.44%2.2mg
Ascorbic acid
0 mgvs2.2 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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171%25.6mg
Vitamin E
6.07%0.91mg
Tocopherols and Tocotrienols
25.6 mgvs0.91 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
42%50.4μg
Phytomenadione or phylloquinone
0 μgvs50.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27%269mg
Calcium
14%138mg
269 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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115%1.03mg
Copper
92%0.83mg
1.03 mgvs0.83 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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46.4%3.7mg
Iron
48.8%3.9mg
3.7 mgvs3.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
34.5%145mg
270 mgvs145 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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95%2.18mg
Manganese
94%2.16mg
2.18 mgvs2.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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

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68.7%481mg
Phosphorus
52%363mg
481 mgvs363 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.6%733mg
Potassium
43.2%1470mg
733 mgvs1470 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.45%4.1μg
Selenium
34.7%19μg
4.1 μgvs19 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
11%163mg
1 mgvs163 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28.4%3.12mg
Zinc
28.5%3.14mg
3.12 mgvs3.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.4g
Water
0.053%1.95g
4.4 gvs1.95 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 Almonds vs Roasted Soybeans with Salt:
Comparing minerals per 100 grams for Almonds vs Roasted Soybeans with Salt:
Comparison of macro-nutrients per 100 grams:



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