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Comparing Nutrients in 14 ounces Blanched AlmondsVS Cooked Frozen Young Cowpeas

Macros Ratio

Protein Fat Carbs

Blanched Almonds
14%
75%
11%
Cooked Frozen Young Cowpeas
25%
4%
71%
14 oz ▼

Macro Nutrients

80.7%2342kcal
Energy
18%524kcal
2342 kcalvs524 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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215%208g
Fat
2.7%2.6g
208 gvs2.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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49%15.7g
Saturated Fat
2.17%0.69g
15.7 gvs0.69 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.99%0.016g
Omega 3
28.8%0.46g
0.016 gvs0.46 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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289%49g
Omega 6
3.7%0.63g
49 gvs0.63 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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57%74g
Carbohydrate
72.5%94g
74 gvs94 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25.3%18.4g
Sugars
24.4%17.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
18.4 gvs17.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.12g
Glucose
NA
0.12 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%17.7g
Sucrose
NA
17.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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103%39.3g
Fiber
67%25.4g
39.3 gvs25.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
152%85g
Protein
60%33.7g
85 gvs33.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.76%16μg
RAE, retinol activity equivalents
0 μgvs16 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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63%0.76mg
Vitamin B1
86%1.03mg
Thiamine
0.76 mgvs1.03 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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217%2.82mg
Vitamin B2
19.5%0.25mg
Riboflavin
2.82 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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87%14mg
Vitamin B3
18%2.9mg
Niacin, nicotinic acid, niacinamide
14 mgvs2.9 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
25%1.25mg
Vitamin B5
17%0.85mg
Pantothenic acid
1.25 mgvs0.85 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35%0.46mg
Vitamin B6
29%0.38mg
Pyridoxine
0.46 mgvs0.38 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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48.6%194μg
Vitamin B9
140%560μg
Folates and Folic Acid
194 μgvs560 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
11.5%10.3mg
Ascorbic acid
0 mgvs10.3 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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628%94mg
Vitamin E
7.94%1.2mg
Tocopherols and Tocotrienols
94 mgvs1.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
122%146μg
Phytomenadione or phylloquinone
0 μgvs146 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

94%937mg
Calcium
9.13%91mg
937 mgvs91 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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453%4.08mg
Copper
81%0.73mg
4.08 mgvs0.73 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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163%13mg
Iron
105%8.4mg
13 mgvs8.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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253%1064mg
Magnesium
47.2%198mg
1064 mgvs198 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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317%7.3mg
Manganese
136%3.14mg
7.3 mgvs3.14 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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273%1909mg
Phosphorus
69%484mg
1909 mgvs484 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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77%2616mg
Potassium
43.8%1488mg
2616 mgvs1488 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg
Selenium
24.5%13.5μg
12.7 μgvs13.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
5.03%75.4mg
Sodium
1.32%20mg
75.4 mgvs20 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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107%11.8mg
Zinc
51.2%5.64mg
11.8 mgvs5.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.48%18g
Water
7.1%262g
18 gvs262 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cooked Frozen Young Cowpeas :
Comparing minerals per 14 ounces for Blanched Almonds vs Cooked Frozen Young Cowpeas :
Comparison of macro-nutrients per 14 ounces:



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