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Comparing Nutrients in 100 grams Blanched AlmondsVS Broccoli

Macros Ratio

Protein Fat Carbs

Blanched Almonds
14%
75%
11%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

20.3%590kcal
Energy
1.17%34kcal
590 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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54%52.5g
Fat
0.38%0.37g
52.5 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.4%3.95g
Saturated Fat
0.36%0.11g
3.95 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.25%0.004g
Omega 3
3.94%0.063g
0.004 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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72.7%12.4g
Omega 6
0.29%0.049g
12.4 gvs0.049 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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14.4%18.7g
Carbohydrate
5.1%6.64g
18.7 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.4%4.63g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.63 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.94%0.68g
≤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 gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.03g
Glucose
%0.49g
0.03 gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.46g
Sucrose
%0.1g
4.46 gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
26%9.9g
Fiber
6.84%2.6g
9.9 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38.2%21.4g
Protein
5.04%2.82g
21.4 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
0 μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
5.9%0.071mg
Thiamine
0.19 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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54.7%0.71mg
Vitamin B2
9%0.12mg
Riboflavin
0.71 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22%3.5mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
3.5 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.28%0.31mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
0.31 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.85%0.12mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.12 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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12.3%49μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
49 μgvs63 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
99%89.2mg
Ascorbic acid
0 mgvs89.2 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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158%23.8mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
23.8 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
0 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

23.6%236mg
Calcium
4.7%47mg
236 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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114%1.03mg
Copper
5.44%0.049mg
1.03 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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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41%3.28mg
Iron
9.13%0.73mg
3.28 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64%268mg
Magnesium
5%21mg
268 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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79.8%1.84mg
Manganese
9.13%0.21mg
1.84 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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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68.7%481mg
Phosphorus
9.43%66mg
481 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.4%659mg
Potassium
9.3%316mg
659 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg
Selenium
4.55%2.5μg
3.2 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.27%19mg
Sodium
2.2%33mg
19 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27%2.97mg
Zinc
3.73%0.41mg
2.97 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.5g
Water
2.4%89.3g
4.5 gvs89.3 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 Blanched Almonds vs Broccoli:
Comparing minerals per 100 grams for Blanched Almonds vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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