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#1: Almonds
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#2: Wheat Flour White All-purpose Enriched Unbleached
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#3: Raspberries
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Nutrition Comparison of Almonds, Wheat Flour White All-purpose Enriched Unbleached, and Raspberries

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Almonds1 cup, ground (x1)28% DV550 calories
  • Wheat Flour White All-purpose Enriched Unbleached1 cup (x1)23% DV455 calories
  • Raspberries1 cup (x1)3% DV64 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Almonds1 cup, ground (x1)73% DV47.4g
  • Wheat Flour White All-purpose Enriched Unbleached1 cup (x1)2% DV1.2g
  • Raspberries1 cup (x1)1% DV0.8g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Almonds1 cup, ground (x1)7% DV20.5g
  • Wheat Flour White All-purpose Enriched Unbleached1 cup (x1)32% DV95.4g
  • Raspberries1 cup (x1)5% DV14.7g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Almonds1 cup, ground (x1)40% DV20.1g
  • Wheat Flour White All-purpose Enriched Unbleached1 cup (x1)26% DV12.9g
  • Raspberries1 cup (x1)3% DV1.5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Almonds1 cup, ground (x1)0% DV0mg
  • Wheat Flour White All-purpose Enriched Unbleached1 cup (x1)0% DV0mg
  • Raspberries1 cup (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Almonds1 cup, ground (x1)48% DV11.9g
  • Wheat Flour White All-purpose Enriched Unbleached1 cup (x1)14% DV3.4g
  • Raspberries1 cup (x1)32% DV8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Almonds1 cup, ground (x1)8% DV4.1g
  • Wheat Flour White All-purpose Enriched Unbleached1 cup (x1)1% DV0.3g
  • Raspberries1 cup (x1)11% DV5.4g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Almonds1 cup, ground (x1)20% DV3.5mg
  • Wheat Flour White All-purpose Enriched Unbleached1 cup (x1)32% DV5.8mg
  • Raspberries1 cup (x1)5% DV0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Almonds1 cup, ground (x1)20% DV255.6mg
  • Wheat Flour White All-purpose Enriched Unbleached1 cup (x1)1% DV18.8mg
  • Raspberries1 cup (x1)2% DV30.8mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Almonds1 cup, ground (x1)15% DV696.4mg
  • Wheat Flour White All-purpose Enriched Unbleached1 cup (x1)3% DV133.8mg
  • Raspberries1 cup (x1)4% DV185.7mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)95125123
Calories
(%DV)
550
(28%)
455
(23%)
64
(3%)
Fat (g)
(%DV)
47.4
(73%)
1.2
(2%)
0.8
(1%)
Protein (g)
(%DV)
20.1
(40%)
12.9
(26%)
1.5
(3%)
Carbohydrates (g)
(%DV)
20.5
(7%)
95.4
(32%)
14.7
(5%)
Sugar (g)
(%DV)
4.1
(8%)
0.3
(1%)
5.4
(11%)
Fiber (g)
(%DV)
11.9
(48%)
3.4
(14%)
8
(32%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
3.6
(18%)
0.2
(1%)
0
(0%)
Net Carbs (g)8.6926.7
Trans Fats (g)0~0
 Minerals
Food ##1#2#3
Weight (g)95125123
Calcium (mg)
(%DV)
255.6
(20%)
18.8
(1%)
30.8
(2%)
Iron (mg)
(%DV)
3.5
(20%)
5.8
(32%)
0.8
(5%)
Potassium (mg)
(%DV)
696.4
(15%)
133.8
(3%)
185.7
(4%)
Magnesium (mg)
(%DV)
256.5
(61%)
27.5
(7%)
27.1
(6%)
Phosphorus (mg)
(%DV)
457
(37%)
135
(11%)
35.7
(3%)
Sodium (mg)
(%DV)
1
(0%)
2.5
(0%)
1.2
(0%)
Zinc (mg)
(%DV)
3
(27%)
0.9
(8%)
0.5
(5%)
Copper (mg)
(%DV)
1
(109%)
0.2
(20%)
0.1
(12%)
Manganese (mg)
(%DV)
2.1
(90%)
0.9
(37%)
0.8
(36%)
Selenium (μg)
(%DV)
3.9
(7%)
42.4
(77%)
0.2
(0%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)95125123
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
2.5
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
32.2
(36%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(16%)
1
(82%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
1.1
(83%)
0.6
(48%)
0
(4%)
Niacin (B3) (mg)
(%DV)
3.4
(21%)
7.4
(46%)
0.7
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.4
(9%)
0.5
(11%)
0.4
(8%)
Vitamin B6 (mg)
(%DV)
0.1
(8%)
0.1
(3%)
0.1
(4%)
Folate (B9) (μg)
(%DV)
41.8
(10%)
228.8
(57%)
25.8
(6%)
Folic acid (μg)
(%DV)
0
(0%)
192.5
(48%)
0
(0%)
Food Folate (μg)
(%DV)
41.8
(10%)
36.3
(9%)
25.8
(6%)
Folate (DFE) (μg)
(%DV)
41.8
(10%)
363.8
(91%)
25.8
(6%)
Choline (mg)
(%DV)
49.5
(9%)
~
(~%)
15.1
(3%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
1.9
(0%)
2.5
(0%)
40.6
(1%)
Beta Carotene (μg)
(%RDA)
1
(0%)
1.3
(0%)
14.8
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
19.7
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)198.8167.3
Vitamin E (mg)
(%DV)
24.3
(162%)
0.3
(2%)
1.1
(7%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0
(0%)
0.4
(0%)
9.6
(8%)
Vitamin K1 (Dihydrophylloquinone) (μg)0~0
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)95125123
Water (g)4.214.9105.5
Ash (g)311
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)95125123
Sucrose (g)3.8~0.2
Glucose (g)0.2~2.3
Fructose (g)0.1~2.9
Lactose (g)0~0
Maltose (g)0~0
Galactose (g)0.1~0
Starch (g)0.7~0
 Fats
Food ##1#2#3
Weight (g)95125123
Omega 3s (mg)
(%AI)
3
(0%)
28
(2%)
155
(10%)
Omega 6s (mg)
(%AI)
11712
(69%)
489
(3%)
306
(2%)
Omega 3 to Omega 6 Ratio0
 
0.06
 
0.51
 
Omega 6 to Omega 3 Ratio4109.33
 
17.77
 
1.98
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)0~~
14:0 (mg)300
15:0 (mg)0~~
16:0 (mg)292918520
17:0 (mg)4~~
18:0 (mg)66995
20:0 (mg)7~~
22:0 (mg)1~~
24:0 (mg)0~~
Monosaturated Fats (mg)29973
 
109
 
79
 
14:1 (mg)0~~
15:1 (mg)0~~
16:1 undifferentiated (mg)22700
16:1 c (mg)216~~
16:1 t (mg)11~~
17:1 (mg)12~~
18:1 undifferentiated (mg)2972910973
18:1 c (mg)29729~~
18:1 t (mg)0~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)506
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)0~~
Polyunsaturated Fats (mg)11713
 
516
 
461
 
18:2 undifferentiated (mg)11708489306
18:2 n-6 c,c (mg)11704~~
18:2 CLAs (mg)2~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)3
 
~
 
~
 
18:3 undifferentiated (mg)328155
Alpha Linolenic Acid (ALA) (mg)3
 
~
 
~
 
18:3 n-6 c,c,c (mg)0~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)2~~
20:3 undifferentiated (mg)0~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)11
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)3
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)3.8~~
Campesterol (mg)4.75~~
Beta-sitosterol (mg)124~~
 Amino Acids
Food ##1#2#3
Weight (g)95125123
Betaine (mg)0~1
Tryptophan (mg)
(%RDI)
200
(72%)
159
(57%)
~
(~%)
Threonine (mg)
(%RDI)
571
(54%)
351
(33%)
~
(~%)
Isoleucine (mg)
(%RDI)
713
(51%)
446
(32%)
~
(~%)
Leucine (mg)
(%RDI)
1399
(51%)
888
(33%)
~
(~%)
Lysine (mg)
(%RDI)
540
(26%)
285
(14%)
~
(~%)
Methionine (mg)
(%RDI)
149
(20%)
229
(31%)
~
(~%)
Cystine (mg)
(%RDI)
204
(71%)
274
(95%)
~
(~%)
Phenylalanine (mg)
(%RDI)
1075
(123%)
650
(74%)
~
(~%)
Tyrosine (mg)
(%RDI)
428
(49%)
390
(45%)
~
(~%)
Valine (mg)
(%RDI)
812
(45%)
519
(29%)
~
(~%)
Arginine (mg)2342521~
Histidine (mg)
(%RDI)
512
(73%)
288
(41%)
~
(~%)
Alanine (mg)949415~
Aspartic acid (mg)2507544~
Glutamic acid (mg)58964349~
Glycine (mg)1358464~
Proline (mg)9211498~
Serine (mg)866645~
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.