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Comparing Nutrients in 1 pound Roasted AlmondsVS Kale

Macros Ratio

Protein Fat Carbs

Roasted Almonds
13%
74%
13%
Kale
27%
31%
42%
1 lb ▼

Macro Nutrients

94%2712kcal
Energy
5.47%159kcal
2712 kcalvs159 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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246%238g
Fat
6.97%6.76g
238 gvs6.76 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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58%18.6g
Saturated Fat
2.52%0.81g
18.6 gvs0.81 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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2.83%0.045g
Omega 3
107%1.7g
0.045 gvs1.7 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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345%58.7g
Omega 6
7.76%1.3g
58.7 gvs1.3 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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73.3%95g
Carbohydrate
15.4%20g
95 gvs20 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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30.4%22g
Sugars
6.2%4.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22 gvs4.5 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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0.063%0.045g
Fructose
2.57%1.86g
≤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]
0.045 gvs1.86 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%0.045g
Glucose
%1.8g
0.045 gvs1.8 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%21.5g
Sucrose
%0.82g
21.5 gvs0.82 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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130%49.4g
Fiber
49%18.6g
49.4 gvs18.6 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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170%95g
Protein
23.7%13.2g
95 gvs13.2 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
121%1093μg
RAE, retinol activity equivalents
0 μgvs1093 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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29%0.35mg
Vitamin B1
42.7%0.51mg
Thiamine
0.35 mgvs0.51 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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418%5.43mg
Vitamin B2
121%1.57mg
Riboflavin
5.43 mgvs1.57 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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103%16.5mg
Vitamin B3
33.5%5.35mg
Niacin, nicotinic acid, niacinamide
16.5 mgvs5.35 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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29%1.46mg
Vitamin B5
33.6%1.68mg
Pantothenic acid
1.46 mgvs1.68 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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47.5%0.62mg
Vitamin B6
51.3%0.67mg
Pyridoxine
0.62 mgvs0.67 mg
Recommended Dietary Allowance for Vitamin B6 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 for Vitamin B7 is 30μg per day for Men 19-50 years .

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62.4%249μg
Vitamin B9
70.3%281μg
Folates and Folic Acid
249 μgvs281 μg
Recommended Dietary Allowance for Vitamin B9 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 for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
471%424mg
Ascorbic acid
0 mgvs424 mg
Recommended Dietary Allowance for Vitamin C 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 for Vitamin D is 600IU per day for Men 19-50 years .

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723%108mg
Vitamin E
20%3mg
Tocopherols and Tocotrienols
108 mgvs3 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1473%1767μg
Phytomenadione or phylloquinone
0 μgvs1767 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

122%1216mg
Calcium
115%1152mg
1216 mgvs1152 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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554%5mg
Copper
26.7%0.24mg
5 mgvs0.24 mg
Recommended Dietary Allowance for Copper 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 for Fluoride is 4000μg per day for Men 19-50 years .

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211%17mg
Iron
91%7.26mg
17 mgvs7.26 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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301%1266mg
Magnesium
35.6%150mg
1266 mgvs150 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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440%10mg
Manganese
181%4.17mg
10 mgvs4.17 mg
Recommended Dietary Allowance for Manganese 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 for Molybdenum is 45μg per day for Men 19-50 years .

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305%2136mg
Phosphorus
35.6%249mg
2136 mgvs249 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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95%3234mg
Potassium
46.4%1579mg
3234 mgvs1579 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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16.5%9.07μg
Selenium
7.42%4.1μg
9.07 μgvs4.1 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.91%13.6mg
Sodium
16%240mg
13.6 mgvs240 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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136%15mg
Zinc
16%1.77mg
15 mgvs1.77 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.3%11g
Water
11%407g
11 gvs407 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Roasted Almonds VS Kale per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Kale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Kale:

Comparing minerals per 1 pound for Roasted Almonds vs Kale:

Comparison of macro-nutrients per 1 pound:




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