Comparing Nutrients in 300 calories Gums, seed gums (includes locust bean, guar)VS Almonds

Weight per 300 calories

Gums, seed gums (includes locust bean, guar)

90g

Almonds

51.8g

Almonds have 1.7 times more energy per unit of mass than Gums, seed gums (includes locust bean, guar), which is very high in comparison to other foods. Gums, seed gums (includes locust bean, guar) having high energy density.

Which food has more nutrients per 300 calories - Gums, seed gums (includes locust bean, guar) or Almonds?

Macros Ratio

Protein Fat Carbs

Gums, seed gums (includes locust bean, guar)

93%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Gums, seed gums (includes locust bean, guar)vs 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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0.47%0.45g

Fat

26.7%26g

0.45 gvs26 g

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

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0.17%0.054g

Saturated Fat

6.16%1.97g

0.054 gvs1.97 g

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

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0.056%0.001g

Omega 3

0.097%0.002g

0.001 gvs0.002 g

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

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0.36%0.061g

Omega 6

37.6%6.4g

0.061 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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53.7%70g

Carbohydrate

8.6%11g

70 gvs11 g

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

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0%0g

Sugars

3.1%2.25g

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

0 gvs2.25 g

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

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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]

NA gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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184%70g

Fiber

17%6.48g

70 gvs6.48 g

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

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7.42%4.16g

Protein

19.6%11g

4.16 gvs11 g

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

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Vitamins

Gums, seed gums (includes locust bean, guar)vs 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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0%0mg

Vitamin B1

8.85%0.11mg

Thiamine

0 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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0%0mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0 mgvs1.87 mg

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

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

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

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0%0mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0 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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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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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

Gums, seed gums (includes locust bean, guar)vs Almonds

26.6%266mg

Calcium

14%139mg

266 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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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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0%0mg

Iron

24%1.92mg

0 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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Manganese

49%1.13mg

NA 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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0%0mg

Phosphorus

35.6%249mg

0 mgvs249 mg

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

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0%0mg

Potassium

11%380mg

0 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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7.53%113mg

Sodium

0.035%0.52mg

113 mgvs0.52 mg

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

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0%0mg

Zinc

14.7%1.6mg

0 mgvs1.6 mg

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

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0.37%13.6g

Water

0.062%2.3g

13.6 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 Gums, seed gums (includes locust bean, guar) vs Almonds:

Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Gums, seed gums (includes locust bean, guar).
Both Gums, seed gums (includes locust bean, guar) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Gums, seed gums (includes locust bean, guar) vs Almonds:

Gums, seed gums (includes locust bean, guar) have 1.9 times more Calcium and 218 times more Sodium than Almonds.
While Almonds contain more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Gums, seed gums (includes locust bean, guar).

Comparison of macro-nutrients per 300 calories:

Gums, seed gums (includes locust bean, guar) have 6.3 times more Carbohydrate and 10.8 times more Fiber than Almonds.
While Almonds contain 57.3 times more Fat, 36.3 times more Saturated Fat, 105.5 times more Omega 6, more Sugars and 2.6 times more Protein than Gums, seed gums (includes locust bean, guar).
Both Gums, seed gums (includes locust bean, guar) and Almonds have similar amounts of Energy per 300 kcal.
Both Gums, seed gums (includes locust bean, guar) as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Gums, seed gums (includes locust bean, guar)VS Snacks, potato chips, white, restructured, bakedAlmondsVS Snacks, potato chips, white, restructured, bakedGums, seed gums (includes locust bean, guar)VS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Gums, seed gums (includes locust bean, guar)VS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Gums, seed gums (includes locust bean, guar) or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: