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Comparing Nutrients in 7 ounces AlmondsVS Red Or Green Grapes

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Red Or Green Grapes
4%
2%
94%
7 oz ▼

Macro Nutrients

39.6%1149kcal
Energy
4.72%137kcal
1149 kcalvs137 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
102%99g
Fat
0.33%0.32g
99 gvs0.32 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
23.6%7.54g
Saturated Fat
0.33%0.11g
7.54 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.37%0.006g
Omega 3
1.36%0.022g
0.006 gvs0.022 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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144%24.5g
Omega 6
0.43%0.073g
24.5 gvs0.073 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 .

Find Nuts and Seeds rich in Cholesterol
33%42.8g
Carbohydrate
27.6%36g
42.8 gvs36 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
12%8.63g
Sugars
42.4%30.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.63 gvs30.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.3%0.22g
Fructose
22.3%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]
0.22 gvs16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.34g
Glucose
%14.3g
0.34 gvs14.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%7.84g
Sucrose
%0.3g
7.84 gvs0.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
65.3%25g
Fiber
4.7%1.8g
25 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
75%42g
Protein
2.55%1.43g
42 gvs1.43 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.66%5.95μg
RAE, retinol activity equivalents
0 μgvs5.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
34%0.41mg
Vitamin B1
11.4%0.14mg
Thiamine
0.41 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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174%2.26mg
Vitamin B2
10.7%0.14mg
Riboflavin
2.26 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
45%7.18mg
Vitamin B3
2.33%0.37mg
Niacin, nicotinic acid, niacinamide
7.18 mgvs0.37 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
18.7%0.93mg
Vitamin B5
2%0.099mg
Pantothenic acid
0.93 mgvs0.099 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
21%0.27mg
Vitamin B6
13%0.17mg
Pyridoxine
0.27 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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377%113μg
Vitamin B7
NA
Biotin
113 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg
Vitamin B9
0.99%3.97μg
Folates and Folic Acid
87.3 μgvs3.97 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
7.06%6.35mg
Ascorbic acid
0 mgvs6.35 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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339%51mg
Vitamin E
2.5%0.38mg
Tocopherols and Tocotrienols
51 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
24%29μg
Phytomenadione or phylloquinone
0 μgvs29 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

53.4%534mg
Calcium
2%20mg
534 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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227%2.05mg
Copper
28%0.25mg
2.05 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.39%15.5μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs15.5 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
92%7.36mg
Iron
8.93%0.71mg
7.36 mgvs0.71 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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128%536mg
Magnesium
3.3%14mg
536 mgvs14 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
188%4.32mg
Manganese
6.13%0.14mg
4.32 mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
200%90μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
90 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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136%955mg
Phosphorus
5.67%39.7mg
955 mgvs39.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
42.8%1455mg
Potassium
11%379mg
1455 mgvs379 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.8%8.14μg
Selenium
0.36%0.2μg
8.14 μgvs0.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.13%2mg
Sodium
0.26%3.97mg
2 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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56.3%6.2mg
Zinc
1.26%0.14mg
6.2 mgvs0.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.24%8.75g
Water
4.3%160g
8.75 gvs160 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Almonds vs Red Or Green Grapes:
Comparing minerals per 7 ounces for Almonds vs Red Or Green Grapes:
Comparison of macro-nutrients per 7 ounces:



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