Nutrition Comparison Tool
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Nuts, almonds, blanched
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Almonds
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Nuts, almonds, blanched 1 cup whole kernels (x1) 43% DV 856 calories
  • Almonds 1 cup, whole (x1) 41% DV 828 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Nuts, almonds, blanched 1 cup whole kernels (x1) 98% DV 76.2g
  • Almonds 1 cup, whole (x1) 92% DV 71.4g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Nuts, almonds, blanched 1 cup whole kernels (x1) 10% DV 27.1g
  • Almonds 1 cup, whole (x1) 11% DV 30.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Nuts, almonds, blanched 1 cup whole kernels (x1) 62% DV 31g
  • Almonds 1 cup, whole (x1) 60% DV 30.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Nuts, almonds, blanched 1 cup whole kernels (x1) 0% DV 0mg
  • Almonds 1 cup, whole (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Nuts, almonds, blanched 1 cup whole kernels (x1) 29% DV 5.7g
  • Almonds 1 cup, whole (x1) 27% DV 5.4g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Nuts, almonds, blanched 1 cup whole kernels (x1) 51% DV 14.4g
  • Almonds 1 cup, whole (x1) 64% DV 17.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Nuts, almonds, blanched 1 cup whole kernels (x1) 13% DV 6.7g
  • Almonds 1 cup, whole (x1) 12% DV 6.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Nuts, almonds, blanched 1 cup whole kernels (x1) 26% DV 4.8mg
  • Almonds 1 cup, whole (x1) 29% DV 5.3mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Nuts, almonds, blanched 1 cup whole kernels (x1) 26% DV 342.2mg
  • Almonds 1 cup, whole (x1) 30% DV 384.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Nuts, almonds, blanched 1 cup whole kernels (x1) 20% DV 955.6mg
  • Almonds 1 cup, whole (x1) 22% DV 1048.2mg
Comparison Table

Table Legend

  1. Nuts, almonds, blanched
  2. Almonds
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 145 143
Calories
(%DV)		 856
(43%)		 828
(41%)
Fat (g)
(%DV)		 76.2
(98%)		 71.4
(92%)
Protein (g)
(%DV)		 31
(62%)		 30.2
(60%)
Carbohydrate (g)
(%DV)		 27.1
(10%)		 30.8
(11%)
Sugars (g)
(%DV)		 6.7
(13%)		 6.2
(12%)
Fiber (g)
(%DV)		 14.4
(51%)		 17.9
(64%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 5.7
(29%)		 5.4
(27%)
Net-Carbs (g) 12.7
12.9
Trans Fatty Acids (g) 0.03
0.02
  Minerals
Food # 1 2
Weight (g) 145 143
Calcium (mg)
(%DV)		 342.2
(26%)		 384.7
(30%)
Iron, Fe (mg)
(%DV)		 4.8
(26%)		 5.3
(29%)
Potassium, K (mg)
(%DV)		 955.6
(20%)		 1048.2
(22%)
Magnesium (mg)
(%DV)		 388.6
(93%)		 386.1
(92%)
Phosphorus, P (mg)
(%DV)		 697.4
(56%)		 687.8
(55%)
Sodium (mg)
(%DV)		 27.6
(1%)		 1.4
(0%)
Zinc, Zn (mg)
(%DV)		 4.3
(39%)		 4.5
(41%)
Copper, Cu (mg)
(%DV)		 1.5
(165%)		 1.5
(164%)
Manganese (mg)
(%DV)		 2.7
(116%)		 3.1
(135%)
Selenium, Se (mcg)
(%DV)		 4.6
(8%)		 5.9
(11%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
0
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 145 143
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.28
(23%)		 0.29
(24%)
Riboflavin (B2) (mg)
(%DV)		 1
(79%)		 1.6
(125%)
Niacin (B3) (mg)
(%DV)		 5.1
(32%)		 5.2
(32%)
Vitamin B5 (PA) (mg)
(%DV)		 0.46
(9%)		 0.67
(13%)
Vitamin B6 (mg)
(%DV)		 0.17
(10%)		 0.2
(12%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 71.1
(18%)		 62.9
(16%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 71.1
(18%)		 62.9
(16%)
Folate DFE (mcg)
(%)		 71.1
(18%)		 62.9
(16%)
Choline (mg)
(%DV)		 75.5
(14%)		 74.5
(14%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 5.8
(0%)		 1.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 10.2 2.9
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 1.5
1.4
Vitamin E (mg)
(%DV)		 34.4
(230%)		 36.7
(244%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 145 143
Water (g) 6.5
6.3
Ash (g) 4
4
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 6.18
3
  Carbohydrates
Food # 1 2
Weight (g) 145 143
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 6.5
5.6
Glucose (Dextrose) (g) 0.04
0.24
Fructose (g) 0
0.16
Lactose (g) 0
0
Maltose (g) 0.2
0.06
Galactose (g) 0
0.1
Starch (g) 1.5
1
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 145 143
Monounsaturated Fats (g) 48.452
45.118
Polyunsaturated Fats (g) 17.934
17.63
Omega 3s (g)
(%AI)		 0.006
(0%)		 0.004
(0%)
Omega 6s (g)
(%AI)		 17.929
(105%)		 17.62
(104%)
Omega 3 to Omega 6 Ratio 0
0
Omega 6 to Omega 3 Ratio 3091.25
4107.33
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.004
(0%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
17.618
gamma-Linolenic Acid (GLA) (g) --
0
c-c-n6-Eicosadienoic Acid (g) 0
0.003
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) 0
0
Myristic Acid (14:0) (g) 0
0.004
Pentadecanoic Acid (15:0) (g) 0
0
Palmitic Acid (16:0) (g) 4.746
4.409
Margaric Acid (17:0) (g) 0.02
0.006
Stearic Acid (18:0) (g) 0.966
1.007
Arachidic Acid (20:0) (g) 0
0.01
Behenic Acid (22:0) (g) 0
0.001
Lignoceric Acid (24:0) (g) 0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
0
Palmitoleic Acid (16:1) (g) 0.352
0.342
cis-Palmitoleic Acid (16:1 cis) (g) --
0.325
Heptadecenoic Acid (17:1) (g) 0.086
0.019
Oleic Acid (18:1) (g) 48.014
44.75
c-Oleic Acid (18:1 cis) (g) --
44.75
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0.007
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) 0
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 17.929
17.623
Conjugated Linoleic Acid (CLAs) (g) --
0.003
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.006
0.004
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
0.004
t-Monoenoic Fats (g) --
0.017
t-Palmitoleic Acid (16:1 t) (g) --
0.017
t-Oleic Acid (18:1 t) (g) --
0
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.004
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.165
--
Stigmasterol (g) 0.001
0.006
Campesterol (g) 0.006
0.007
Beta-sitosterol (g) 0.158
0.186
Amino Acids
Food # 1 2
Weight (g) 145 143
Essential  
Histidine (mg)
(%RDI)		 864
(123%)		 771
(110%)
Isoleucine (mg)
(%RDI)		 1009
(72%)		 1074
(77%)
Leucine (mg)
(%RDI)		 2145
(79%)		 2106
(77%)
Lysine (mg)
(%RDI)		 877
(42%)		 812
(39%)
Methionine (mg)
(%RDI)		 276
(38%)		 225
(31%)
Phenylalanine (mg)
(%RDI)		 1676
(192%)		 1619
(185%)
Threonine (mg)
(%RDI)		 989
(94%)		 859
(82%)
Tryptophan (mg)
(%RDI)		 280
(100%)		 302
(108%)
Valine (mg)
(%RDI)		 1167
(64%)		 1223
(67%)
Conditional  
Arginine (mg) 3600
3525
Cystine (mg)
(%RDI)		 412
(143%)		 307
(107%)
Glycine (mg) 2143
2043
Proline (mg) 1414
1386
Tyrosine (mg)
(%RDI)		 773
(88%)		 644
(74%)
Non-Essential  
Alanine (mg) 1460
1429
Aspartic acid (mg) 3989
3774
Betaine (mg) --
0.72
Glutamic acid (mg) 7549
8875
Hydroxyproline (mg) --
--
Serine (mg) 1467
1304
Data Source
Nuts, almonds, blanched
USDA Food Data Central Standard Release
Almonds
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.