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Comparing Nutrients in 1 kilogram Red Leaf LettuceVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Red Leaf Lettuce
33%
12%
55%
Roasted Almonds
13%
74%
13%
1 kg ▼

Macro Nutrients

4.5%130kcal
Energy
206%5980kcal
130 kcalvs5980 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.27%2.2g
Fat
542%525g
2.2 gvs525 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.88%0.28g
Saturated Fat
128%41g
0.28 gvs41 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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50.6%0.81g
Omega 3
6.25%0.1g
0.81 gvs0.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g
Omega 6
761%129g
0.34 gvs129 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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17.4%22.6g
Carbohydrate
162%210g
22.6 gvs210 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.62%4.8g
Sugars
67%48.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.8 gvs48.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.86%2.8g
Fructose
0.14%0.1g
≤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]
2.8 gvs0.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2g
Glucose
%0.1g
2 gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%47.5g
0 gvs47.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.7%9g
Fiber
287%109g
9 gvs109 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.8%13.3g
Protein
374%210g
13.3 gvs210 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

417%3750μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3750 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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53.3%0.64mg
Vitamin B1
64%0.77mg
Thiamine
0.64 mgvs0.77 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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59.2%0.77mg
Vitamin B2
921%12mg
Riboflavin
0.77 mgvs12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20%3.2mg
Vitamin B3
227%36.4mg
Niacin, nicotinic acid, niacinamide
3.2 mgvs36.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28.8%1.44mg
Vitamin B5
64.2%3.2mg
Pantothenic acid
1.44 mgvs3.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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77%1mg
Vitamin B6
105%1.36mg
Pyridoxine
1 mgvs1.36 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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90%360μg
Vitamin B9
138%550μg
Folates and Folic Acid
360 μgvs550 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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41%37mg
Vitamin C
0%0mg
Ascorbic acid
37 mgvs0 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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10%1.5mg
Vitamin E
1593%239mg
Tocopherols and Tocotrienols
1.5 mgvs239 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1169%1403μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1403 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

33%330mg
Calcium
268%2680mg
330 mgvs2680 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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31%0.28mg
Copper
1221%11mg
0.28 mgvs11 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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150%12mg
Iron
466%37.3mg
12 mgvs37.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.6%120mg
Magnesium
664%2790mg
120 mgvs2790 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.3%2.03mg
Manganese
970%22.3mg
2.03 mgvs22.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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40%280mg
Phosphorus
673%4710mg
280 mgvs4710 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55%1870mg
Potassium
210%7130mg
1870 mgvs7130 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27.3%15μg
Selenium
36.4%20μg
15 μgvs20 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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16.7%250mg
Sodium
2%30mg
250 mgvs30 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg
Zinc
301%33mg
2 mgvs33 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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26%956g
Water
0.65%24g
956 gvs24 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Red Leaf Lettuce vs Roasted Almonds:
Comparing minerals per 1 kilogram for Red Leaf Lettuce vs Roasted Almonds:
Comparison of macro-nutrients per 1 kilogram:



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