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Comparing Nutrients in 7 ounces AlmondsVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Blanched Almonds
14%
75%
11%
7 oz ▼

Macro Nutrients

39.6%1149kcal
Energy
40.4%1171kcal
1149 kcalvs1171 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
102%99g
Fat
107%104g
99 gvs104 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
24.5%7.84g
7.54 gvs7.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.37%0.006g
Omega 3
0.5%0.008g
0.006 gvs0.008 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
144%24.5g
Omega 6
144%24.5g
24.5 gvs24.5 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 .

Find Nuts and Seeds rich in Cholesterol
33%42.8g
Carbohydrate
28.5%37g
42.8 gvs37 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
12%8.63g
Sugars
12.7%9.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.63 gvs9.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.3%0.22g
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.34g
Glucose
%0.06g
0.34 gvs0.06 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%7.84g
Sucrose
%8.85g
7.84 gvs8.85 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
65.3%25g
Fiber
51.7%19.6g
25 gvs19.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
75%42g
Protein
76%42.5g
42 gvs42.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 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
31.6%0.38mg
Thiamine
0.41 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
174%2.26mg
Vitamin B2
109%1.4mg
Riboflavin
2.26 mgvs1.4 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
43.4%6.95mg
Niacin, nicotinic acid, niacinamide
7.18 mgvs6.95 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
12.5%0.62mg
Pantothenic acid
0.93 mgvs0.62 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
17.6%0.23mg
Pyridoxine
0.27 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
377%113μg
Vitamin B7
NA
Biotin
113 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
22%87.3μg
Vitamin B9
24.3%97μg
Folates and Folic Acid
87.3 μgvs97 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
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
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
314%47mg
Tocopherols and Tocotrienols
51 mgvs47 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

53.4%534mg
Calcium
47%468mg
534 mgvs468 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
227%2.05mg
Copper
226%2.04mg
2.05 mgvs2.04 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 Nuts and Seeds rich in Fluoride
92%7.36mg
Iron
81.4%6.5mg
7.36 mgvs6.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
128%536mg
Magnesium
127%532mg
536 mgvs532 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
188%4.32mg
Manganese
158%3.64mg
4.32 mgvs3.64 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 .

Find Nuts and Seeds rich in Molybdenum
136%955mg
Phosphorus
136%955mg
955 mgvs955 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
42.8%1455mg
Potassium
38.5%1308mg
1455 mgvs1308 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
14.8%8.14μg
Selenium
11.5%6.35μg
8.14 μgvs6.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.13%2mg
Sodium
2.5%37.7mg
2 mgvs37.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
56.3%6.2mg
Zinc
53.6%5.9mg
6.2 mgvs5.9 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
0.24%8.95g
8.75 gvs8.95 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 Blanched Almonds:
Comparing minerals per 7 ounces for Almonds vs Blanched Almonds:
Comparison of macro-nutrients per 7 ounces:



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