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Comparing Nutrients in 500 calories AlmondsVS Blanched Almonds

Weight per 500 calories

Almonds
86.4g
Blanched Almonds
84.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Almonds or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Blanched Almonds
14%
75%
11%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44.5%43g
Fat
46%44.5g
43 gvs44.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.3%3.3g
Saturated Fat
10.5%3.35g
3.3 gvs3.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g
Omega 3
0.21%0.003g
0.003 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62.6%10.6g
Omega 6
61.6%10.5g
10.6 gvs10.5 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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14.3%18.6g
Carbohydrate
12%16g
18.6 gvs16 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.2%3.76g
Sugars
5.4%3.92g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.76 gvs3.92 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.095g
Fructose
0%0g
≤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]
0.095 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.15g
Glucose
%0.025g
0.15 gvs0.025 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g
Sucrose
%3.78g
3.4 gvs3.78 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.4%10.8g
Fiber
22%8.4g
10.8 gvs8.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
32.6%18.3g
Protein
32.4%18g
18.3 gvs18 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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14.8%0.18mg
Vitamin B1
13.5%0.16mg
Thiamine
0.18 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.6%0.98mg
Vitamin B2
46.3%0.6mg
Riboflavin
0.98 mgvs0.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.12mg
Vitamin B3
18.5%2.97mg
Niacin, nicotinic acid, niacinamide
3.12 mgvs2.97 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.13%0.41mg
Vitamin B5
5.32%0.27mg
Pantothenic acid
0.41 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.1%0.12mg
Vitamin B6
7.5%0.097mg
Pyridoxine
0.12 mgvs0.097 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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164%49.2μg
Vitamin B7
NA
Biotin
49.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.5%38μg
Vitamin B9
10.4%41.5μg
Folates and Folic Acid
38 μgvs41.5 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
0%0mg
Ascorbic acid
0 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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148%22mg
Vitamin E
134%20mg
Tocopherols and Tocotrienols
22 mgvs20 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

23.2%232mg
Calcium
20%200mg
232 mgvs200 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg
Copper
97%0.87mg
0.89 mgvs0.87 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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40%3.2mg
Iron
34.7%2.78mg
3.2 mgvs2.78 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.5%233mg
Magnesium
54%227mg
233 mgvs227 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
67.6%1.56mg
1.9 mgvs1.56 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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87%39μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
39 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.3%415mg
Phosphorus
58.2%408mg
415 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%633mg
Potassium
16.4%558mg
633 mgvs558 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg
Selenium
4.93%2.7μg
3.54 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.058%0.86mg
Sodium
1.07%16mg
0.86 mgvs16 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg
Zinc
23%2.5mg
2.7 mgvs2.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.1%3.8g
Water
0.1%3.82g
3.8 gvs3.82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Almonds vs Blanched Almonds:
Comparing minerals per 500 calories for Almonds vs Blanched Almonds:
Comparison of macro-nutrients per 500 calories:



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