Comparing Nutrients in 300 calories AlmondsVS Boiled Balsam-pear , Pods with Salt

Weight per 300 calories

Almonds

51.8g

Boiled Balsam-pear , Pods with Salt

1579g

Almonds have 30.5 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has very high energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

Which food has more nutrients per 300 calories - Almonds or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Boiled Balsam-pear , Pods with Salt

15%

78%

300 kcal ▼

Macro Nutrients

Almondsvs Boiled Balsam-pear , Pods with Salt

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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26.7%26g

Fat

2.93%2.84g

26 gvs2.84 g

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

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6.16%1.97g

Saturated Fat

1.97 gvsNA g

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

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0.097%0.002g

Omega 3

0.002 gvsNA g

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

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37.6%6.4g

Omega 6

6.4 gvsNA 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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8.6%11g

Carbohydrate

52.5%68.2g

11 gvs68.2 g

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

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3.1%2.25g

Sugars

42.5%30.8g

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

2.25 gvs30.8 g

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

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0.079%0.057g

Fructose

≤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]

0.057 gvsNA g

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

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%0.088g

Glucose

0.088 gvsNA g

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

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%2.05g

Sucrose

2.05 gvsNA g

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

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17%6.48g

Fiber

83%31.6g

6.48 gvs31.6 g

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

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19.6%11g

Protein

23.7%13.3g

11 gvs13.3 g

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

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Vitamins

Almondsvs Boiled Balsam-pear , Pods with Salt

0%0μg

Vitamin A

10.5%95μg

RAE, retinol activity equivalents

0 μgvs95 μg

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

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8.85%0.11mg

Vitamin B1

67%0.81mg

Thiamine

0.11 mgvs0.81 mg

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

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45.4%0.59mg

Vitamin B2

64.4%0.84mg

Riboflavin

0.59 mgvs0.84 mg

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

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11.7%1.87mg

Vitamin B3

27.6%4.42mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs4.42 mg

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

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4.9%0.24mg

Vitamin B5

61%3.05mg

Pantothenic acid

0.24 mgvs3.05 mg

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

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5.46%0.071mg

Vitamin B6

49.8%0.65mg

Pyridoxine

0.071 mgvs0.65 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

201%805μg

Folates and Folic Acid

22.8 μgvs805 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

579%521mg

Ascorbic acid

0 mgvs521 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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88.5%13.3mg

Vitamin E

14.7%2.2mg

Tocopherols and Tocotrienols

13.3 mgvs2.2 mg

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

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0%0μg

Vitamin K

63%75.8μg

Phytomenadione or phylloquinone

0 μgvs75.8 μg

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

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Minerals

Almondsvs Boiled Balsam-pear , Pods with Salt

14%139mg

Calcium

14.2%142mg

139 mgvs142 mg

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

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59.4%0.53mg

Copper

58%0.52mg

0.53 mgvs0.52 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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24%1.92mg

Iron

75%6mg

1.92 mgvs6 mg

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

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33.3%140mg

Magnesium

60%253mg

140 mgvs253 mg

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

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49%1.13mg

Manganese

59%1.36mg

1.13 mgvs1.36 mg

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

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52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

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35.6%249mg

Phosphorus

81.2%568mg

249 mgvs568 mg

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

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11%380mg

Potassium

148%5037mg

380 mgvs5037 mg

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

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3.86%2.12μg

Selenium

5.74%3.16μg

2.12 μgvs3.16 μg

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

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0.035%0.52mg

Sodium

255%3821mg

0.52 mgvs3821 mg

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

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14.7%1.6mg

Zinc

111%12mg

1.6 mgvs12 mg

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

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0.062%2.3g

Water

40%1483g

2.3 gvs1483 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 Almonds vs Boiled Balsam-pear , Pods with Salt:

Almonds have 6 times more Vitamin E than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain more Vitamin A, 7.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 12.5 times more Vitamin B5, 9.1 times more Vitamin B6, 35.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Boiled Balsam-pear , Pods with Salt:

Boiled and Drained Balsam-pear , Pods with Salt contain 3.1 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 13.3 times more Potassium, 1.5 times more Selenium, 7374.6 times more Sodium, 7.5 times more Zinc and 649.2 times more Water than Almonds.
Both Almonds and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Calcium, Copper and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 9.1 times more Fat than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 6.1 times more Carbohydrate, 13.7 times more Sugars and 4.9 times more Fiber than Almonds.
Both Almonds and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Energy and Protein per 300 kcal.
Both Almonds as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsBoiled Balsam-pear , Pods with SaltVS Blanched AlmondsAlmondsVS Boiled Bamboo Shoots with SaltBoiled Balsam-pear , Pods with SaltVS Boiled Bamboo Shoots with Salt

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Boiled Balsam-pear , Pods with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: