Nutrition Facts Comparison

Food #1: Nuts almonds
Serving Size: 100 grams
Food #2: Nuts almonds
Serving Size: 1 cup, whole
Food #3: Nuts almonds
Serving Size: 1 oz (23 whole kernels)

Food Number#1#2#3
Serving Size (Grams)100g143g28g
Macronutrients
Calories579828164
Fat (%DV)49.93g
(77%)
71.4g
(110%)
14.18g
(22%)
Saturated Fat (%DV)3.802g
(19%)
5.437g
(27%)
1.08g
(5%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)21.6g
(7%)
30.8g
(10%)
6.1g
(2%)
Fiber (%DV)12.5g
(50%)
17.9g
(72%)
3.6g
(14%)
Net-Carbs9.1g12.9g2.5g
Sugar4.4g6.2g1.2g
Protein21.2g30.2g6g
Vitamins
Vitamin A (%DV)2IU
(0%)
2.86IU
(0%)
0.57IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene1μg1.43μg0.28μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.205mg
(14%)
0.293mg
(20%)
0.058mg
(4%)
Vitamin B2 (%DV)
Riboflavin
1.138mg
(67%)
1.627mg
(96%)
0.323mg
(19%)
Vitamin B3 (%DV)
Niacin
3.618mg
(18%)
5.174mg
(26%)
1.028mg
(5%)
Vitamin B5 (%DV)
Pantothenic Acid
0.471mg
(5%)
0.674mg
(7%)
0.134mg
(1%)
Vitamin B6 (%DV)0.137mg
(7%)
0.196mg
(10%)
0.039mg
(2%)
Vitamin B9 (%DV)
Folate
44μg
(11%)
62.92μg
(16%)
12.5μg
(3%)
Folic Acid0μg0μg0μg
Food Folate44μg62.92μg12.5μg
Dietary Folate Equivalents44μg62.92μg12.5μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)25.63mg
(124%)
36.65mg
(177%)
7.28mg
(35%)
Vitamin K (%DV)0μg
(0%)
0μg
(0%)
0μg
(0%)
K1 - Dihydrophylloquinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
52.1mg
(9%)
74.5mg
(14%)
14.8mg
(3%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin1μg1.43μg0.28μg
Minerals
Calcium (%DV)269mg
(27%)
384.67mg
(38%)
76.4mg
(8%)
Copper (%DV)1.031mg
(52%)
1.474mg
(74%)
0.293mg
(15%)
Iron (%DV)3.71mg
(21%)
5.31mg
(30%)
1.05mg
(6%)
Potassium (%DV)733mg
(21%)
1048.19mg
(30%)
208.17mg
(6%)
Phosphorus (%DV)481mg
(48%)
687.83mg
(69%)
136.6mg
(14%)
Magnesium (%DV)270mg
(68%)
386.1mg
(97%)
76.68mg
(19%)
Manganese (%DV)2.179mg
(109%)
3.116mg
(156%)
0.619mg
(31%)
Sodium (%DV)1mg
(0%)
1mg
(0%)
0mg
(0%)
Selenium (%DV)4.1μg
(6%)
5.86μg
(8%)
1.16μg
(2%)
Zinc (%DV)3.12mg
(21%)
4.46mg
(30%)
0.89mg
(6%)
Carbs and Sugars
Starch0.72g1.03g0.2g
Sucrose3.95g5.65g1.12g
Glucose0.17g0.24g0.05g
Fructose0.11g0.16g0.03g
Lactose0g0g0g
Maltose0.04g0.06g0.01g
Galactose0.07g0.1g0.02g
Fatty Acids
Omega 3 to Omega 6 Ratio000
Omega 6 to Omega 3 Ratio410841084108
Total Omega 3s3mg4mg1mg
18D3 Linolenic3mg4mg1mg
18D3CN3 Alpha Linolenic(ALA)3mg4mg1mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s12324mg17623mg3500mg
18D212324mg17623mg3500mg
18D2CN6 Linoleic(LA)12320mg17618mg3499mg
18D2CLA Conjugated Linoleic(CLA)2mg3mg1mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg0mg
20D2CN6 Eicosadienoic2mg3mg1mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
539mg
(77%)
771mg
(110%)
153mg
(22%)
Isoleucine
(%RDI)
751mg
(54%)
1074mg
(77%)
213mg
(15%)
Leucine
(%RDI)
1473mg
(54%)
2106mg
(77%)
418mg
(15%)
Lysine
(%RDI)
568mg
(27%)
812mg
(39%)
161mg
(8%)
Methionine
(%RDI)
157mg
(22%)
225mg
(31%)
45mg
(6%)
Phenylalanine
(%RDI)
1132mg
(129%)
1619mg
(185%)
321mg
(37%)
Threonine
(%RDI)
601mg
(57%)
859mg
(82%)
171mg
(16%)
Tryptophan
(%RDI)
211mg
(75%)
302mg
(108%)
60mg
(21%)
Valine
(%RDI)
855mg
(47%)
1223mg
(67%)
243mg
(13%)
More Amino Acids
Arginine2465mg3525mg700mg
Alanine999mg1429mg284mg
Aspartic Acid2639mg3774mg749mg
Cystine
(%RDI)
215mg
(75%)
307mg
(107%)
61mg
(21%)
Glutamic Acid6206mg8875mg1763mg
Glycine1429mg2043mg406mg
Proline969mg1386mg275mg
Serine912mg1304mg259mg
Tyrosine
(%RDI)
450mg
(51%)
644mg
(74%)
128mg
(15%)
Hydroxyproline~mg~mg~mg
Other
Ash2.97g4.25g0.84g
Water4.41g6.31g1.25g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
28.95%41.4%8.2%
Percent Water4.4%6.3%1.3%
Protein to Carb Ratio (g/g)0.980.980.98
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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