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Comparing Nutrients in 1 pound Raw QuinoaVS Almonds

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Almonds
14%
72%
14%
1 lb ▼

Macro Nutrients

57.6%1669kcal
Energy
91%2626kcal
1669 kcalvs2626 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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28.4%27.5g
Fat
233%226g
27.5 gvs226 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10%3.2g
Saturated Fat
54%17.2g
3.2 gvs17.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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73.7%1.18g
Omega 3
0.85%0.014g
1.18 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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79.4%13.5g
Omega 6
329%56g
13.5 gvs56 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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224%291g
Carbohydrate
75%98g
291 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
27.2%19.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs19.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.69%0.5g
≤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]
NA gvs0.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.77g
NA gvs0.77 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%18g
NA gvs18 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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83.6%31.8g
Fiber
149%56.7g
31.8 gvs56.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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114%64g
Protein
171%96g
64 gvs96 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.5%4.54μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
4.54 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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136%1.63mg
Vitamin B1
77.5%0.93mg
Thiamine
1.63 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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111%1.44mg
Vitamin B2
397%5.16mg
Riboflavin
1.44 mgvs5.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43%6.9mg
Vitamin B3
103%16.4mg
Niacin, nicotinic acid, niacinamide
6.9 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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70%3.5mg
Vitamin B5
42.7%2.14mg
Pantothenic acid
3.5 mgvs2.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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170%2.2mg
Vitamin B6
48%0.62mg
Pyridoxine
2.2 mgvs0.62 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
862%259μg
Biotin
NA μgvs259 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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209%835μg
Vitamin B9
50%200μg
Folates and Folic Acid
835 μgvs200 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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NA
Vitamin C
0%0mg
Ascorbic acid
NA 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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73.8%11mg
Vitamin E
775%116mg
Tocopherols and Tocotrienols
11 mgvs116 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

21.3%213mg
Calcium
122%1220mg
213 mgvs1220 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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297%2.68mg
Copper
520%4.68mg
2.68 mgvs4.68 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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259%20.7mg
Iron
210%17mg
20.7 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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213%894mg
Magnesium
292%1225mg
894 mgvs1225 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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401%9.22mg
Manganese
430%9.9mg
9.22 mgvs9.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
457%205μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs205 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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296%2073mg
Phosphorus
312%2182mg
2073 mgvs2182 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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75%2554mg
Potassium
98%3325mg
2554 mgvs3325 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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70%38.6μg
Selenium
34%18.6μg
38.6 μgvs18.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.5%22.7mg
Sodium
0.3%4.54mg
22.7 mgvs4.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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128%14mg
Zinc
129%14mg
14 mgvs14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.63%60.2g
Water
0.54%20g
60.2 gvs20 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Raw Quinoa vs Almonds:
Comparing minerals per 1 pound for Raw Quinoa vs Almonds:
Comparison of macro-nutrients per 1 pound:



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