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Comparing Nutrients in 300 calories AlmondsVS Grapefruit

Weight per 300 calories

Almonds
51.8g
Grapefruit
938g

Almonds have 18.1 times more energy per 100g than Grapefruit. It has very high energy density when compared to other foods. Raw Grapefruit having low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Grapefruit
7%
3%
90%
300 kcal ▼

Macro Nutrients

Almondsvs Grapefruit
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
0.97%0.94g
26 gvs0.94 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g
Saturated Fat
0.41%0.13g
1.97 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g
Omega 3
2.93%0.047g
0.002 gvs0.047 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g
Omega 6
1.05%0.18g
6.4 gvs0.18 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
58.3%75.8g
11 gvs75.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.1%2.25g
Sugars
90%65.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs65.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g
Fructose
NA
≤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
NA
0.088 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g
Sucrose
NA
2.05 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.48g
Fiber
27%10.3g
6.48 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g
Protein
10.5%5.9g
11 gvs5.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Grapefruit
0%0μg
Vitamin A
48%431μg
RAE, retinol activity equivalents
0 μgvs431 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg
Vitamin B1
28%0.34mg
Thiamine
0.11 mgvs0.34 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B2
14.4%0.19mg
Riboflavin
0.59 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
14.6%2.34mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs2.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg
Vitamin B5
53%2.65mg
Pantothenic acid
0.24 mgvs2.65 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg
Vitamin B6
30.3%0.39mg
Pyridoxine
0.071 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg
Vitamin B7
NA
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
23.4%94μg
Folates and Folic Acid
22.8 μgvs94 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
358%323mg
Ascorbic acid
0 mgvs323 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
8.13%1.2mg
Tocopherols and Tocotrienols
13.3 mgvs1.2 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 Grapefruit
14%139mg
Calcium
11.3%113mg
139 mgvs113 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg
Copper
49%0.44mg
0.53 mgvs0.44 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.23%9.38μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs9.38 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg
Iron
10.5%0.84mg
1.92 mgvs0.84 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg
Magnesium
18%75mg
140 mgvs75 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg
Manganese
4.9%0.11mg
1.13 mgvs0.11 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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52%23.5μg
Molybdenum
NA
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
10.7%75mg
249 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg
Potassium
38.3%1303mg
380 mgvs1303 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg
Selenium
5.1%2.8μg
2.12 μgvs2.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.035%0.52mg
Sodium
0%0mg
0.52 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg
Zinc
5.97%0.66mg
1.6 mgvs0.66 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g
Water
23%852g
2.3 gvs852 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 Grapefruit:
Comparing minerals per 300 calories for Almonds vs Grapefruit:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsGrapefruitVS Blanched AlmondsAlmondsVS Pink GrapefruitGrapefruitVS Pink Grapefruit
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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