Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 grams Enriched SemolinaVS Almonds

Macros Ratio

Protein Fat Carbs

Enriched Semolina
14%
3%
83%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

12.4%360kcal
Energy
20%579kcal
360 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
1.1%1.05g
Fat
51.5%50g
1.05 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat
0.47%0.15g
Saturated Fat
12%3.8g
0.15 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat
2.3%0.037g
Omega 3
0.19%0.003g
0.037 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3
2.3%0.39g
Omega 6
72.5%12.3g
0.39 gvs12.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol
56%73g
Carbohydrate
16.6%21.6g
73 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
NA
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars
NA
Fructose
0.15%0.11g
≤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 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose
NA
Glucose
%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose
NA
Sucrose
%3.95g
NA gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose
10.3%3.9g
Fiber
33%12.5g
3.9 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
22.6%12.7g
Protein
37.8%21g
12.7 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

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 Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
67.6%0.81mg
Vitamin B1
17%0.21mg
Thiamine
0.81 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
44%0.57mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.57 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
37.4%6mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
6 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11.6%0.58mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.58 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7.92%0.1mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.1 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6
NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7
45.8%183μg
Vitamin B9
11%44μg
Folates and Folic Acid
183 μgvs44 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals 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 Cereals 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 Cereals 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 .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D
1.73%0.26mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
0.26 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

Find Cereals rich in Vitamin K

Minerals

1.7%17mg
Calcium
27%269mg
17 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium
21%0.19mg
Copper
115%1.03mg
0.19 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals 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 Cereals rich in Fluoride
54.5%4.36mg
Iron
46.4%3.7mg
4.36 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron
11%47mg
Magnesium
64.3%270mg
47 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium
27%0.62mg
Manganese
95%2.18mg
0.62 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum
19.4%136mg
Phosphorus
68.7%481mg
136 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus
5.47%186mg
Potassium
21.6%733mg
186 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium
163%89.4μg
Selenium
7.45%4.1μg
89.4 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium
0.067%1mg
Sodium
0.067%1mg
1 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium
9.55%1.05mg
Zinc
28.4%3.12mg
1.05 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc
0.34%12.7g
Water
0.12%4.4g
12.7 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water
Lets compare vitamin content per 100 grams of Enriched Semolina vs Almonds:
Comparing minerals per 100 grams for Enriched Semolina vs Almonds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: