Comparing Nutrients in 300 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Almonds

Weight per 300 calories

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

938g

Almonds

51.8g

Almonds have 18.1 times more energy per unit of mass than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink, which is very high in comparison to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

Which food has more nutrients per 300 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Almonds?

Macros Ratio

Protein Fat Carbs

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

99%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkvs 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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0.48%0.47g

Fat

26.7%26g

0.47 gvs26 g

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

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0.23%0.075g

Saturated Fat

6.16%1.97g

0.075 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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0.61%0.1g

Omega 6

37.6%6.4g

0.1 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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56.5%73.5g

Carbohydrate

8.6%11g

73.5 gvs11 g

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

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79%57.3g

Sugars

3.1%2.25g

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

57.3 gvs2.25 g

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

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41.6%30g

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]

30 gvs0.057 g

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

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%20.6g

Glucose

%0.088g

20.6 gvs0.088 g

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

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%1.88g

Sucrose

%2.05g

1.88 gvs2.05 g

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

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0%0g

Fiber

17%6.48g

0 gvs6.48 g

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

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0%0g

Protein

19.6%11g

0 gvs11 g

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

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Vitamins

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkvs Almonds

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 .

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8.6%0.1mg

Vitamin B1

8.85%0.11mg

Thiamine

0.1 mgvs0.11 mg

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

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0%0mg

Vitamin B2

45.4%0.59mg

Riboflavin

0 mgvs0.59 mg

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

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92%14.7mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

14.7 mgvs1.87 mg

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

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0%0mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0 mgvs0.24 mg

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

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110%1.43mg

Vitamin B6

5.46%0.071mg

Pyridoxine

1.43 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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0%0μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

0 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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355%8.53μg

Vitamin B12

0%0μg

Cobalamin

8.53 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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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0%0mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0 mgvs13.3 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkvs Almonds

0.94%9.38mg

Calcium

14%139mg

9.38 mgvs139 mg

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

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0%0mg

Copper

59.4%0.53mg

0 mgvs0.53 mg

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

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14.5%581μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

581 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10.5%0.84mg

Iron

24%1.92mg

0.84 mgvs1.92 mg

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

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0%0mg

Magnesium

33.3%140mg

0 mgvs140 mg

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

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0%0mg

Manganese

49%1.13mg

0 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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1.34%9.38mg

Phosphorus

35.6%249mg

9.38 mgvs249 mg

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

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4.96%169mg

Potassium

11%380mg

169 mgvs380 mg

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

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0%0μg

Selenium

3.86%2.12μg

0 μgvs2.12 μg

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

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26.3%394mg

Sodium

0.035%0.52mg

394 mgvs0.52 mg

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

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0.85%0.094mg

Zinc

14.7%1.6mg

0.094 mgvs1.6 mg

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

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23.3%862g

Water

0.062%2.3g

862 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 COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Almonds:

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 7.8 times more Vitamin B3, 20.2 times more Vitamin B6 and more Vitamin B12 than Almonds.
While Almonds contain more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin E than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Almonds have similar amounts of Vitamin B1 per 300 kcal.
Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Almonds:

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 759.9 times more Sodium and 377.1 times more Water than Almonds.
While Almonds contain 14.9 times more Calcium, more Copper, 2.3 times more Iron, more Magnesium, more Manganese, 26.6 times more Phosphorus, 2.3 times more Potassium, more Selenium and 17.2 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.

Comparison of macro-nutrients per 300 calories:

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 6.6 times more Carbohydrate, 25.4 times more Sugars and 529.7 times more Fructose than Almonds.
While Almonds contain 55.2 times more Fat, 26.3 times more Saturated Fat, 61.9 times more Omega 6, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Almonds have similar amounts of Energy per 300 kcal.
Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Non-carbonated Fruit-flavored Propel ZeroAlmondsVS Non-carbonated Fruit-flavored Propel Zero COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: