Comparing Nutrients in 300 calories AlmondsVS Fast-food Cola

Weight per 300 calories

Almonds

51.8g

Fast-food Cola

811g

Almonds have 15.6 times more energy per 100g than Fast-food Cola. It has very high energy density when compared to other foods. Carbonated Fast-food Cola having low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Fast-food Cola

99%

300 kcal ▼

Macro Nutrients

Almondsvs Fast-food Cola

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

0.17%0.16g

26 gvs0.16 g

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

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6.16%1.97g

Saturated Fat

0%0g

1.97 gvs0 g

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

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0.097%0.002g

Omega 3

0%0g

0.002 gvs0 g

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

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37.6%6.4g

Omega 6

0%0g

6.4 gvs0 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

59.6%77.5g

11 gvs77.5 g

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

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3.1%2.25g

Sugars

100%72.7g

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

2.25 gvs72.7 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

0%0g

6.48 gvs0 g

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

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19.6%11g

Protein

1%0.57g

11 gvs0.57 g

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

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Vitamins

Almondsvs Fast-food Cola

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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8.85%0.11mg

Vitamin B1

0%0mg

Thiamine

0.11 mgvs0 mg

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

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45.4%0.59mg

Vitamin B2

0%0mg

Riboflavin

0.59 mgvs0 mg

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

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11.7%1.87mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs0 mg

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

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4.9%0.24mg

Vitamin B5

0%0mg

Pantothenic acid

0.24 mgvs0 mg

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

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5.46%0.071mg

Vitamin B6

0%0mg

Pyridoxine

0.071 mgvs0 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

0%0μg

Folates and Folic Acid

22.8 μgvs0 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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88.5%13.3mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

13.3 mgvs0 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

Almondsvs Fast-food Cola

14%139mg

Calcium

1.62%16.2mg

139 mgvs16.2 mg

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

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59.4%0.53mg

Copper

0.9%0.008mg

0.53 mgvs0.008 mg

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

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Fluoride

11.6%462μg

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

NA μgvs462 μg

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

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24%1.92mg

Iron

11%0.89mg

1.92 mgvs0.89 mg

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

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33.3%140mg

Magnesium

0%0mg

140 mgvs0 mg

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

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49%1.13mg

Manganese

0.71%0.016mg

1.13 mgvs0.016 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

11.6%81mg

249 mgvs81 mg

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

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11%380mg

Potassium

0.48%16.2mg

380 mgvs16.2 mg

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

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3.86%2.12μg

Selenium

1.47%0.81μg

2.12 μgvs0.81 μg

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

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0.035%0.52mg

Sodium

2.16%32.4mg

0.52 mgvs32.4 mg

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

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14.7%1.6mg

Zinc

1.47%0.16mg

1.6 mgvs0.16 mg

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

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0.062%2.3g

Water

19.8%732g

2.3 gvs732 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 Fast-food Cola:

Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Carbonated Fast-food Cola.
Both Almonds as well as Carbonated Fast-food Cola have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Fast-food Cola:

Almonds have 8.6 times more Calcium, 65.9 times more Copper, 2.2 times more Iron, more Magnesium, 69.6 times more Manganese, 3.1 times more Phosphorus, 23.4 times more Potassium, 2.6 times more Selenium and 10 times more Zinc than Carbonated Fast-food Cola.
While Carbonated Fast-food Cola contains 320.5 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 159.5 times more Fat, more Saturated Fat, more Omega 6, more Fiber and 19.3 times more Protein than Carbonated Fast-food Cola.
While Carbonated Fast-food Cola contains 6.9 times more Carbohydrate and 32.3 times more Sugars than Almonds.
Both Almonds and Carbonated Fast-food Cola have similar amounts of Energy per 300 kcal.
Both Almonds as well as Carbonated Fast-food Cola have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsFast-food ColaVS Blanched AlmondsAlmondsVS Frozen Concentrate Fruit Punch Juice DrinkFast-food ColaVS Frozen Concentrate Fruit Punch Juice Drink

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Fast-food Cola

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: