Comparing Nutrients in 100 grams Oil Roasted AlmondsVS Boiled Garden Cress

Macros Ratio

Protein Fat Carbs

Oil Roasted Almonds

13%

76%

11%

Boiled Garden Cress

27%

19%

54%

100 g ▼

Macro Nutrients

Oil Roasted Almondsvs Boiled Garden Cress

21%607kcal

Energy

0.79%23kcal

607 kcalvs23 kcal

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

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57%55g

Fat

0.62%0.6g

55 gvs0.6 g

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

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13%4.2g

Saturated Fat

0.063%0.02g

4.2 gvs0.02 g

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

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0%0g

Omega 3

4.06%0.065g

0 gvs0.065 g

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

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79.5%13.5g

Omega 6

0.76%0.13g

13.5 gvs0.13 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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13.6%17.7g

Carbohydrate

2.92%3.8g

17.7 gvs3.8 g

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

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6.28%4.55g

Sugars

4.3%3.1g

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

4.55 gvs3.1 g

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

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0%0g

Fructose

≤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 gvsNA g

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

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%0.04g

Glucose

0.04 gvsNA g

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

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%4.38g

Sucrose

4.38 gvsNA g

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

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27.6%10.5g

Fiber

1.84%0.7g

10.5 gvs0.7 g

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

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38%21.2g

Protein

3.4%1.9g

21.2 gvs1.9 g

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

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Vitamins

Oil Roasted Almondsvs Boiled Garden Cress

0%0μg

Vitamin A

25.8%232μg

RAE, retinol activity equivalents

0 μgvs232 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.67%0.092mg

Vitamin B1

5%0.06mg

Thiamine

0.092 mgvs0.06 mg

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

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60%0.78mg

Vitamin B2

12.3%0.16mg

Riboflavin

0.78 mgvs0.16 mg

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

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23%3.67mg

Vitamin B3

5%0.8mg

Niacin, nicotinic acid, niacinamide

3.67 mgvs0.8 mg

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

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4.6%0.23mg

Vitamin B5

3.26%0.16mg

Pantothenic acid

0.23 mgvs0.16 mg

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

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9.08%0.12mg

Vitamin B6

12%0.16mg

Pyridoxine

0.12 mgvs0.16 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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6.75%27μg

Vitamin B9

9.25%37μg

Folates and Folic Acid

27 μgvs37 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

25.6%23mg

Ascorbic acid

0 mgvs23 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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173%26mg

Vitamin E

3.33%0.5mg

Tocopherols and Tocotrienols

26 mgvs0.5 mg

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

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0%0μg

Vitamin K

320%383μg

Phytomenadione or phylloquinone

0 μgvs383 μg

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

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Minerals

Oil Roasted Almondsvs Boiled Garden Cress

29%291mg

Calcium

6.1%61mg

291 mgvs61 mg

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

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106%0.96mg

Copper

12.7%0.11mg

0.96 mgvs0.11 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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46%3.68mg

Iron

10%0.8mg

3.68 mgvs0.8 mg

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

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65.2%274mg

Magnesium

6.2%26mg

274 mgvs26 mg

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

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107%2.46mg

Manganese

16%0.37mg

2.46 mgvs0.37 mg

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

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Molybdenum

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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66.6%466mg

Phosphorus

6.86%48mg

466 mgvs48 mg

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

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20.6%699mg

Potassium

10.4%353mg

699 mgvs353 mg

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

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7.45%4.1μg

Selenium

1.64%0.9μg

4.1 μgvs0.9 μg

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

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0.067%1mg

Sodium

0.53%8mg

1 mgvs8 mg

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

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28%3.07mg

Zinc

1.36%0.15mg

3.07 mgvs0.15 mg

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

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0.076%2.8g

Water

2.5%93g

2.8 gvs93 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 Oil Roasted Almonds vs Boiled Garden Cress:

Oil Roasted Almonds have 1.5 times more Vitamin B1, 4.9 times more Vitamin B2, 4.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 51.9 times more Vitamin E than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain more Vitamin A, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
Both Oil Roasted Almonds as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Boiled Garden Cress:

Oil Roasted Almonds have 4.8 times more Calcium, 8.4 times more Copper, 4.6 times more Iron, 10.5 times more Magnesium, 6.6 times more Manganese, 9.7 times more Phosphorus, 2 times more Potassium, 4.6 times more Selenium and 20.5 times more Zinc than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 33 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

Oil Roasted Almonds have 26.4 times more Energy, 92 times more Fat, 210.4 times more Saturated Fat, 104 times more Omega 6, 4.7 times more Carbohydrate, 1.5 times more Sugars, 15 times more Fiber and 11.2 times more Protein than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain more Omega 3 than Oil Roasted Almonds.
Both Oil Roasted Almonds as well as Boiled and Drained Garden Cress have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Oil Roasted AlmondsVS Almond pasteBoiled Garden CressVS Almond pasteOil Roasted AlmondsVS CucumberBoiled Garden CressVS Cucumber

Compare Foods

Comparing Nutrients in 100 grams Oil Roasted AlmondsVS Boiled Garden Cress

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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