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Comparing Nutrients in 5 ounces Dried SpearmintVS Almonds

Macros Ratio

Protein Fat Carbs

Dried Spearmint
23%
16%
61%
Almonds
14%
72%
14%
5 oz ▼

Macro Nutrients

14%404kcal
Energy
28.3%821kcal
404 kcalvs821 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.8%8.55g
Fat
73%70.8g
8.55 gvs70.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7%2.24g
Saturated Fat
17%5.4g
2.24 gvs5.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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247%3.96g
Omega 3
0.27%0.004g
3.96 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.7%0.63g
Omega 6
103%17.5g
0.63 gvs17.5 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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56.7%73.8g
Carbohydrate
23.5%30.5g
73.8 gvs30.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.22%0.16g
≤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 gvs0.16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.24g
NA gvs0.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%5.6g
NA gvs5.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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111%42.2g
Fiber
46.6%17.7g
42.2 gvs17.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50.4%28.3g
Protein
53.5%30g
28.3 gvs30 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

83.3%750μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
750 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34%0.41mg
Vitamin B1
24.2%0.29mg
Thiamine
0.41 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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155%2mg
Vitamin B2
124%1.6mg
Riboflavin
2 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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58%9.3mg
Vitamin B3
32%5.13mg
Niacin, nicotinic acid, niacinamide
9.3 mgvs5.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39.7%2mg
Vitamin B5
13.4%0.67mg
Pantothenic acid
2 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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281%3.66mg
Vitamin B6
15%0.19mg
Pyridoxine
3.66 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
269%80.8μg
Biotin
NA μgvs80.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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188%751μg
Vitamin B9
15.6%62.4μg
Folates and Folic Acid
751 μgvs62.4 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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NA
Vitamin E
242%36.3mg
Tocopherols and Tocotrienols
NA mgvs36.3 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

211%2109mg
Calcium
38%381mg
2109 mgvs381 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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243%2.2mg
Copper
162%1.46mg
2.2 mgvs1.46 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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1550%124mg
Iron
65.7%5.26mg
124 mgvs5.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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203%853mg
Magnesium
91%383mg
853 mgvs383 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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708%16.3mg
Manganese
134%3.1mg
16.3 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
143%64.2μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs64.2 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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56%391mg
Phosphorus
97%682mg
391 mgvs682 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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80.2%2727mg
Potassium
30.6%1039mg
2727 mgvs1039 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
10.6%5.8μg
NA μgvs5.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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32.5%488mg
Sodium
0.094%1.4mg
488 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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31%3.4mg
Zinc
40.2%4.42mg
3.4 mgvs4.42 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.43%16g
Water
0.17%6.25g
16 gvs6.25 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 Dried Spearmint vs Almonds:
Comparing minerals per 5 ounces for Dried Spearmint vs Almonds:
Comparison of macro-nutrients per 5 ounces:



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