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Compare Nutrients in 100 grams Palm OilVS Almonds

Macros Ratio

ProteinsFatsCarbs

Palm Oil
0%
102%
-2%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Palm OilAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
0%
17%
0 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
0%
87.5%
0 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
0%
22.6%
0 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
0%
10.5%
0 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
0%
0%
0 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
NA
0%
NA IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
106%
171%
15.94 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
6.67%
0%
8 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0%
11%
0 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Palm OilAlmonds
Calcium
0%
27%
0 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
0%
115%
0 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
0.13%
46%
0.01 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
0%
67.5%
0 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
95%
NA mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
0%
68.7%
0 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
0%
15.6%
0 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
0%
7.45%
0 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0%
0.07%
0 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
0%
28%
0 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Palm Oil vs Almonds:
Almonds contain 1.6 times more Vitamin E than Palm Oil.

Comparing minerals per 100 grams for Palm Oil vs Almonds:
Almonds contain 371 times more Iron than Palm Oil.

Macro Nutrients

100gRDA for Men 19-30 years
Palm OilAlmonds
Fat
103%
51%
100 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
0%
37.8%
0 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
0%
16.6%
0 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
30%
20%
884 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0%
6%
0 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
0%
33%
0 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
154%
12%
49.3 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
12.5%
0.19%
0.2 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
53.5%
72%
9.1 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0%
0.12%
0 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Palm Oil has 2 times more Fat, 1.5 times more Energy, 13 times more Saturated Fat and 66.7 times more Omega 3 than Almonds. While Almonds contain 1.4 times more Omega 6 than Palm Oil.