Comparing Nutrients in 300 calories ApricotsVS Almonds

Weight per 300 calories

Apricots

625g

Almonds

51.8g

Almonds have 12.1 times more energy per unit of mass than Raw Apricots, which is very high in comparison to other foods. Apricots having low energy density.

Which food has more nutrients per 300 calories - Apricots or Almonds?

Macros Ratio

Protein Fat Carbs

Apricots

10%

83%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Apricotsvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.5%2.44g

Fat

26.7%26g

2.44 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g

Saturated Fat

6.16%1.97g

0.17 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.097%0.002g

0 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.83%0.48g

Omega 6

37.6%6.4g

0.48 gvs6.4 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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53.5%69.5g

Carbohydrate

8.6%11g

69.5 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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79.7%57.8g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

57.8 gvs2.25 g

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

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8.1%5.88g

Fructose

0.079%0.057g

≤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]

5.88 gvs0.057 g

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

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%15g

Glucose

%0.088g

15 gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%36.7g

Sucrose

%2.05g

36.7 gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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33%12.5g

Fiber

17%6.48g

12.5 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.6%8.75g

Protein

19.6%11g

8.75 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Apricotsvs Almonds

66.7%600μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

600 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.6%0.19mg

Vitamin B1

8.85%0.11mg

Thiamine

0.19 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.2%0.25mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.25 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.4%3.75mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.75 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30%1.5mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

1.5 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.34 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%56.3μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

56.3 μgvs22.8 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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69.4%62.5mg

Vitamin C

0%0mg

Ascorbic acid

62.5 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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37%5.56mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

5.56 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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17%20.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

20.6 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Apricotsvs Almonds

8.13%81.3mg

Calcium

14%139mg

81.3 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54%0.49mg

Copper

59.4%0.53mg

0.49 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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30.5%2.44mg

Iron

24%1.92mg

2.44 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%62.5mg

Magnesium

33.3%140mg

62.5 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg

Manganese

49%1.13mg

0.48 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20.5%144mg

Phosphorus

35.6%249mg

144 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47.6%1619mg

Potassium

11%380mg

1619 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.14%0.63μg

Selenium

3.86%2.12μg

0.63 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.42%6.25mg

Sodium

0.035%0.52mg

6.25 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.4%1.25mg

Zinc

14.7%1.6mg

1.25 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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14.6%540g

Water

0.062%2.3g

540 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Apricots vs Almonds:

Raw Apricots have more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B3, 6.1 times more Vitamin B5, 4.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 2.4 times more Vitamin B2 and 2.4 times more Vitamin E than Raw Apricots.
Both Raw Apricots as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Apricots vs Almonds:

Raw Apricots have 1.3 times more Iron, 4.3 times more Potassium and 236.2 times more Water than Almonds.
While Almonds contain 1.7 times more Calcium, 2.2 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 3.4 times more Selenium and 1.3 times more Zinc than Raw Apricots.
Both Raw Apricots and Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Apricots have 6.2 times more Carbohydrate, 25.6 times more Sugars, 103.1 times more Fructose and 1.9 times more Fiber than Almonds.
While Almonds contain 10.6 times more Fat, 11.7 times more Saturated Fat, 13.3 times more Omega 6 and 1.3 times more Protein than Raw Apricots.
Both Raw Apricots and Almonds have similar amounts of Energy per 300 kcal.
Both Raw Apricots as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

ApricotsVS Apricots, canned, water pack, with skin, solids and liquidsAlmondsVS Apricots, canned, water pack, with skin, solids and liquidsApricotsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories ApricotsVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Apricots or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: