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Comparing Nutrients in 7 ounces Seeded RaisinsVS Almonds

Macros Ratio

Protein Fat Carbs

Seeded Raisins
3%
1%
96%
Almonds
14%
72%
14%
7 oz ▼

Macro Nutrients

20.3%587kcal
Energy
39.6%1149kcal
587 kcalvs1149 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.07g
Fat
102%99g
1.07 gvs99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g
Saturated Fat
23.6%7.54g
0.35 gvs7.54 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.6%0.073g
Omega 3
0.37%0.006g
0.073 gvs0.006 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.42%0.24g
Omega 6
144%24.5g
0.24 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 .

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120%156g
Carbohydrate
33%42.8g
156 gvs42.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
12%8.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs8.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.3%0.22g
≤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 gvs0.22 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.34g
NA gvs0.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%7.84g
NA gvs7.84 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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35.5%13.5g
Fiber
65.3%25g
13.5 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.93%5g
Protein
75%42g
5 gvs42 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 .

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18.5%0.22mg
Vitamin B1
34%0.41mg
Thiamine
0.22 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.8%0.36mg
Vitamin B2
174%2.26mg
Riboflavin
0.36 mgvs2.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.2mg
Vitamin B3
45%7.18mg
Niacin, nicotinic acid, niacinamide
2.2 mgvs7.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.8%0.089mg
Vitamin B5
18.7%0.93mg
Pantothenic acid
0.089 mgvs0.93 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28.7%0.37mg
Vitamin B6
21%0.27mg
Pyridoxine
0.37 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
377%113μg
Biotin
NA μgvs113 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.5%5.95μg
Vitamin B9
22%87.3μg
Folates and Folic Acid
5.95 μgvs87.3 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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12%10.7mg
Vitamin C
0%0mg
Ascorbic acid
10.7 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
339%51mg
Tocopherols and Tocotrienols
NA mgvs51 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

5.56%55.6mg
Calcium
53.4%534mg
55.6 mgvs534 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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66.6%0.6mg
Copper
227%2.05mg
0.6 mgvs2.05 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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64.2%5.14mg
Iron
92%7.36mg
5.14 mgvs7.36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%59.5mg
Magnesium
128%536mg
59.5 mgvs536 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23%0.53mg
Manganese
188%4.32mg
0.53 mgvs4.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
200%90μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs90 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.3%149mg
Phosphorus
136%955mg
149 mgvs955 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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48%1637mg
Potassium
42.8%1455mg
1637 mgvs1455 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg
Selenium
14.8%8.14μg
1.2 μgvs8.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.7%55.6mg
Sodium
0.13%2mg
55.6 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.25%0.36mg
Zinc
56.3%6.2mg
0.36 mgvs6.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.89%33g
Water
0.24%8.75g
33 gvs8.75 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 Seeded Raisins vs Almonds:
Comparing minerals per 7 ounces for Seeded Raisins vs Almonds:
Comparison of macro-nutrients per 7 ounces:



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