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Comparing Nutrients in 5 ounces Muffins, blueberry, dry mixVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Muffins, blueberry, dry mix
5%
10%
85%
Roasted Almonds
13%
74%
13%
5 oz ▼

Macro Nutrients

14.3%415kcal
Energy
29.2%848kcal
415 kcalvs848 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.75%4.6g
Fat
76.8%74.5g
4.6 gvs74.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.14%1.65g
Saturated Fat
18%5.8g
1.65 gvs5.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
0.89%0.014g
0 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.85g
Omega 6
108%18.3g
1.85 gvs18.3 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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66.5%86.5g
Carbohydrate
23%29.8g
86.5 gvs29.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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64%46.4g
Sugars
9.5%6.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
46.4 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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5.22%2g
Fiber
40.7%15.5g
2 gvs15.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.8%4.93g
Protein
53%29.7g
4.93 gvs29.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.16%1.4μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.4 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27.4%0.33mg
Vitamin B1
9.1%0.11mg
Thiamine
0.33 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25.3%0.33mg
Vitamin B2
131%1.7mg
Riboflavin
0.33 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.5%2.63mg
Vitamin B3
32.2%5.16mg
Niacin, nicotinic acid, niacinamide
2.63 mgvs5.16 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.7%0.78mg
Vitamin B5
9.1%0.46mg
Pantothenic acid
0.78 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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18.8%75μg
Vitamin B9
19.5%78μg
Folates and Folic Acid
75 μgvs78 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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3.62%3.26mg
Vitamin C
0%0mg
Ascorbic acid
3.26 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
226%34mg
Tocopherols and Tocotrienols
NA mgvs34 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

2.55%25.5mg
Calcium
38%380mg
25.5 mgvs380 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.12mg
Copper
173%1.56mg
0.12 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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28.7%2.3mg
Iron
66%5.3mg
2.3 mgvs5.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.4%18.4mg
Magnesium
94%395mg
18.4 mgvs395 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17%0.39mg
Manganese
138%3.16mg
0.39 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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44.5%312mg
Phosphorus
95%668mg
312 mgvs668 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2%68mg
Potassium
29.7%1011mg
68 mgvs1011 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8%4.4μg
Selenium
5.15%2.83μg
4.4 μgvs2.83 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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45.3%679mg
Sodium
0.28%4.25mg
679 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.25%0.47mg
Zinc
42.7%4.7mg
0.47 mgvs4.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.16%42.8g
Water
0.092%3.4g
42.8 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 Muffins, blueberry, dry mix vs Roasted Almonds:
Comparing minerals per 5 ounces for Muffins, blueberry, dry mix vs Roasted Almonds:
Comparison of macro-nutrients per 5 ounces:



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