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Comparing Nutrients in 100 grams Raw QuinoaVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Blanched Almonds
14%
75%
11%
100 g ▼

Macro Nutrients

12.7%368kcal
Energy
20.3%590kcal
368 kcalvs590 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.26%6.07g
Fat
54%52.5g
6.07 gvs52.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.2%0.71g
Saturated Fat
12.4%3.95g
0.71 gvs3.95 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.3%0.26g
Omega 3
0.25%0.004g
0.26 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.5%2.98g
Omega 6
72.7%12.4g
2.98 gvs12.4 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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49.4%64g
Carbohydrate
14.4%18.7g
64 gvs18.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.4%4.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.03g
NA gvs0.03 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.46g
NA gvs4.46 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.4%7g
Fiber
26%9.9g
7 gvs9.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25.2%14g
Protein
38.2%21.4g
14 gvs21.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg
Vitamin B1
16%0.19mg
Thiamine
0.36 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.5%0.32mg
Vitamin B2
54.7%0.71mg
Riboflavin
0.32 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.5%1.52mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
1.52 mgvs3.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.4%0.77mg
Vitamin B5
6.28%0.31mg
Pantothenic acid
0.77 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.5%0.49mg
Vitamin B6
8.85%0.12mg
Pyridoxine
0.49 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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46%184μg
Vitamin B9
12.3%49μg
Folates and Folic Acid
184 μgvs49 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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NA
Vitamin C
0%0mg
Ascorbic acid
NA 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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16.3%2.44mg
Vitamin E
158%23.8mg
Tocopherols and Tocotrienols
2.44 mgvs23.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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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

4.7%47mg
Calcium
23.6%236mg
47 mgvs236 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65.6%0.59mg
Copper
114%1.03mg
0.59 mgvs1.03 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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57%4.57mg
Iron
41%3.28mg
4.57 mgvs3.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47%197mg
Magnesium
64%268mg
197 mgvs268 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.4%2.03mg
Manganese
79.8%1.84mg
2.03 mgvs1.84 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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

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65.3%457mg
Phosphorus
68.7%481mg
457 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.6%563mg
Potassium
19.4%659mg
563 mgvs659 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.5%8.5μg
Selenium
5.8%3.2μg
8.5 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
1.27%19mg
5 mgvs19 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28%3.1mg
Zinc
27%2.97mg
3.1 mgvs2.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.36%13.3g
Water
0.12%4.5g
13.3 gvs4.5 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 Raw Quinoa vs Blanched Almonds:
Comparing minerals per 100 grams for Raw Quinoa vs Blanched Almonds:
Comparison of macro-nutrients per 100 grams:



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