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Comparing Nutrients in 5 ounces NectarinesVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Nectarines
9%
6%
85%
Roasted Almonds
13%
74%
13%
5 oz ▼

Macro Nutrients

2.15%62.4kcal
Energy
29.2%848kcal
62.4 kcalvs848 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy
0.47%0.45g
Fat
76.8%74.5g
0.45 gvs74.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.035g
Saturated Fat
18%5.8g
0.035 gvs5.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.18%0.003g
Omega 3
0.89%0.014g
0.003 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.93%0.16g
Omega 6
108%18.3g
0.16 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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11.5%15g
Carbohydrate
23%29.8g
15 gvs29.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15.4%11g
Sugars
9.5%6.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11 gvs6.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.68%1.94g
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]
1.94 gvs0.014 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.23g
Glucose
%0.014g
2.23 gvs0.014 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.9g
Sucrose
%6.73g
6.9 gvs6.73 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.34%2.4g
Fiber
40.7%15.5g
2.4 gvs15.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
2.7%1.5g
Protein
53%29.7g
1.5 gvs29.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

2.68%24μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
24 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4%0.048mg
Vitamin B1
9.1%0.11mg
Thiamine
0.048 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.94%0.038mg
Vitamin B2
131%1.7mg
Riboflavin
0.038 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.97%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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5.24%0.26mg
Vitamin B5
9.1%0.46mg
Pantothenic acid
0.26 mgvs0.46 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.73%0.035mg
Vitamin B6
15%0.19mg
Pyridoxine
0.035 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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1.77%7.1μg
Vitamin B9
19.5%78μg
Folates and Folic Acid
7.1 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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8.5%7.65mg
Vitamin C
0%0mg
Ascorbic acid
7.65 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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7.28%1.1mg
Vitamin E
226%34mg
Tocopherols and Tocotrienols
1.1 mgvs34 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.6%3.1μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.1 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.85%8.5mg
Calcium
38%380mg
8.5 mgvs380 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.5%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 .

Find Fruits rich in Fluoride
4.96%0.4mg
Iron
66%5.3mg
0.4 mgvs5.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.04%12.8mg
Magnesium
94%395mg
12.8 mgvs395 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.33%0.077mg
Manganese
138%3.16mg
0.077 mgvs3.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
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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5.26%37mg
Phosphorus
95%668mg
37 mgvs668 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.38%285mg
Potassium
29.7%1011mg
285 mgvs1011 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
5.15%2.83μg
0 μgvs2.83 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.28%4.25mg
0 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.2%0.24mg
Zinc
42.7%4.7mg
0.24 mgvs4.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc
3.36%124g
Water
0.092%3.4g
124 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 Nectarines vs Roasted Almonds:
Comparing minerals per 5 ounces for Nectarines vs Roasted Almonds:
Comparison of macro-nutrients per 5 ounces:



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