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Comparing Nutrients in 5 ounces Canned Boston Brown BreadVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Canned Boston Brown Bread
10%
7%
83%
Roasted Almonds
13%
74%
13%
5 oz ▼

Macro Nutrients

9.53%276kcal
Energy
29.2%848kcal
276 kcalvs848 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.13g
Fat
76.8%74.5g
2.13 gvs74.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.25%0.4g
Saturated Fat
18%5.8g
0.4 gvs5.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.6%0.074g
Omega 3
0.89%0.014g
0.074 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.26%0.72g
Omega 6
108%18.3g
0.72 gvs18.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.49%1.4mg
Cholesterol
0%0mg
1.4 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.2%61.4g
Carbohydrate
23%29.8g
61.4 gvs29.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.73%3.43g
Sugars
9.5%6.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.43 gvs6.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.02%0.014g
≤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 gvs0.014 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.014g
NA gvs0.014 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%6.73g
NA gvs6.73 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.5%6.66g
Fiber
40.7%15.5g
6.66 gvs15.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.37g
Protein
53%29.7g
7.37 gvs29.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.94%35.4μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
35.4 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.65%0.02mg
Vitamin B1
9.1%0.11mg
Thiamine
0.02 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.5%0.16mg
Vitamin B2
131%1.7mg
Riboflavin
0.16 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.92%1.6mg
Vitamin B3
32.2%5.16mg
Niacin, nicotinic acid, niacinamide
1.6 mgvs5.16 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.8mg
Vitamin B5
9.1%0.46mg
Pantothenic acid
0.8 mgvs0.46 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.94%0.12mg
Vitamin B6
15%0.19mg
Pyridoxine
0.12 mgvs0.19 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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3.9%15.6μg
Vitamin B9
19.5%78μg
Folates and Folic Acid
15.6 μgvs78 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.59%0.014μg
Vitamin B12
0%0μg
Cobalamin
0.014 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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3.02%0.45mg
Vitamin E
226%34mg
Tocopherols and Tocotrienols
0.45 mgvs34 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.95%3.54μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.54 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.92%99mg
Calcium
38%380mg
99 mgvs380 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.6%0.11mg
Copper
173%1.56mg
0.11 mgvs1.56 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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37.2%2.98mg
Iron
66%5.3mg
2.98 mgvs5.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.3%89.3mg
Magnesium
94%395mg
89.3 mgvs395 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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63%1.45mg
Manganese
138%3.16mg
1.45 mgvs3.16 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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22.7%159mg
Phosphorus
95%668mg
159 mgvs668 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.3%451mg
Potassium
29.7%1011mg
451 mgvs1011 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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56.4%31μg
Selenium
5.15%2.83μg
31 μgvs2.83 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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59.6%894mg
Sodium
0.28%4.25mg
894 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.44%0.71mg
Zinc
42.7%4.7mg
0.71 mgvs4.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.8%67g
Water
0.092%3.4g
67 gvs3.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Canned Boston Brown Bread vs Roasted Almonds:
Comparing minerals per 5 ounces for Canned Boston Brown Bread vs Roasted Almonds:
Comparison of macro-nutrients per 5 ounces:



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