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Comparing Nutrients in 100 grams AlmondsVS Canned Jumbo Olives

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Canned Jumbo Olives
4%
70%
26%
100 g ▼

Macro Nutrients

20%579kcal
Energy
2.8%81kcal
579 kcalvs81 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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51.5%50g
Fat
7.1%6.87g
50 gvs6.87 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g
Saturated Fat
2.84%0.91g
3.8 gvs0.91 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g
Omega 3
2.56%0.041g
0.003 gvs0.041 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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72.5%12.3g
Omega 6
3.2%0.54g
12.3 gvs0.54 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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16.6%21.6g
Carbohydrate
4.3%5.6g
21.6 gvs5.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6%4.35g
Sugars
0%0g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.35 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.15%0.11g
Fructose
NA
≤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]
0.11 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.17g
Glucose
NA
0.17 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.95g
Sucrose
NA
3.95 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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33%12.5g
Fiber
6.58%2.5g
12.5 gvs2.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.8%21g
Protein
1.73%0.97g
21 gvs0.97 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.9%17μg
RAE, retinol activity equivalents
0 μgvs17 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg
Vitamin B1
0.25%0.003mg
Thiamine
0.21 mgvs0.003 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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87.5%1.14mg
Vitamin B2
0%0mg
Riboflavin
1.14 mgvs0 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.6%3.6mg
Vitamin B3
0.14%0.022mg
Niacin, nicotinic acid, niacinamide
3.6 mgvs0.022 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
9.4%0.47mg
Vitamin B5
0.3%0.015mg
Pantothenic acid
0.47 mgvs0.015 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.5%0.14mg
Vitamin B6
0.92%0.012mg
Pyridoxine
0.14 mgvs0.012 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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190%57μg
Vitamin B7
NA
Biotin
57 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44μg
Vitamin B9
0%0μg
Folates and Folic Acid
44 μgvs0 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
1.67%1.5mg
Ascorbic acid
0 mgvs1.5 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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171%25.6mg
Vitamin E
11%1.65mg
Tocopherols and Tocotrienols
25.6 mgvs1.65 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1.17%1.4μg
Phytomenadione or phylloquinone
0 μgvs1.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27%269mg
Calcium
9.4%94mg
269 mgvs94 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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115%1.03mg
Copper
25%0.23mg
1.03 mgvs0.23 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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46.4%3.7mg
Iron
41.5%3.32mg
3.7 mgvs3.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
0.95%4mg
270 mgvs4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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95%2.18mg
Manganese
0.87%0.02mg
2.18 mgvs0.02 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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101%45.3μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
45.3 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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68.7%481mg
Phosphorus
0.43%3mg
481 mgvs3 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.6%733mg
Potassium
0.26%9mg
733 mgvs9 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.45%4.1μg
Selenium
1.64%0.9μg
4.1 μgvs0.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
49%735mg
1 mgvs735 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28.4%3.12mg
Zinc
2%0.22mg
3.12 mgvs0.22 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.4g
Water
2.28%84.3g
4.4 gvs84.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Almonds vs Canned Jumbo Olives:
Comparing minerals per 100 grams for Almonds vs Canned Jumbo Olives:
Comparison of macro-nutrients per 100 grams:



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