Comparing Nutrients in 300 calories AlmondsVS Potherb Jute

Weight per 300 calories

Almonds

51.8g

Potherb Jute

882g

Almonds have 17 times more energy per 100g than Potherb Jute. It has very high energy density when compared to other foods. Raw Potherb Jute having low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Potherb Jute

42%

53%

300 kcal ▼

Macro Nutrients

Almondsvs Potherb Jute

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

2.27%2.2g

26 gvs2.2 g

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

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6.16%1.97g

Saturated Fat

1.05%0.34g

1.97 gvs0.34 g

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

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0.097%0.002g

Omega 3

1.1%0.018g

0.002 gvs0.018 g

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

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37.6%6.4g

Omega 6

6.07%1.03g

6.4 gvs1.03 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

39.4%51g

11 gvs51 g

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

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3.1%2.25g

Sugars

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

2.25 gvsNA 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

6.48 gvsNA g

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

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19.6%11g

Protein

73.3%41g

11 gvs41 g

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

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Vitamins

Almondsvs Potherb Jute

0%0μg

Vitamin A

273%2453μg

RAE, retinol activity equivalents

0 μgvs2453 μg

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

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8.85%0.11mg

Vitamin B1

98%1.17mg

Thiamine

0.11 mgvs1.17 mg

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

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45.4%0.59mg

Vitamin B2

371%4.8mg

Riboflavin

0.59 mgvs4.8 mg

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

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11.7%1.87mg

Vitamin B3

69.5%11mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs11 mg

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

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4.9%0.24mg

Vitamin B5

12.7%0.64mg

Pantothenic acid

0.24 mgvs0.64 mg

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

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5.46%0.071mg

Vitamin B6

407%5.3mg

Pyridoxine

0.071 mgvs5.3 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

271%1085μg

Folates and Folic Acid

22.8 μgvs1085 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

363%326mg

Ascorbic acid

0 mgvs326 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

Tocopherols and Tocotrienols

13.3 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Potherb Jute

14%139mg

Calcium

184%1835mg

139 mgvs1835 mg

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

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59.4%0.53mg

Copper

250%2.25mg

0.53 mgvs2.25 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

525%42mg

1.92 mgvs42 mg

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

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33.3%140mg

Magnesium

134%565mg

140 mgvs565 mg

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

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49%1.13mg

Manganese

47%1.1mg

1.13 mgvs1.1 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

105%732mg

249 mgvs732 mg

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

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11%380mg

Potassium

145%4932mg

380 mgvs4932 mg

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

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3.86%2.12μg

Selenium

14.4%7.94μg

2.12 μgvs7.94 μg

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

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0.035%0.52mg

Sodium

4.7%70.6mg

0.52 mgvs70.6 mg

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

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14.7%1.6mg

Zinc

63.4%6.97mg

1.6 mgvs6.97 mg

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

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0.062%2.3g

Water

21%774g

2.3 gvs774 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 Potherb Jute:

Raw Potherb Jute contains more Vitamin A, 11 times more Vitamin B1, 8.2 times more Vitamin B2, 5.9 times more Vitamin B3, 2.6 times more Vitamin B5, 74.6 times more Vitamin B6, 47.6 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Potherb Jute:

Raw Potherb Jute contains 13.2 times more Calcium, 4.2 times more Copper, 21.8 times more Iron, 4 times more Magnesium, 2.9 times more Phosphorus, 13 times more Potassium, 3.7 times more Selenium, 136.2 times more Sodium, 4.3 times more Zinc and 338.7 times more Water than Almonds.
Both Almonds and Raw Potherb Jute have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 11.7 times more Fat, 5.9 times more Saturated Fat and 6.2 times more Omega 6 than Raw Potherb Jute.
While Raw Potherb Jute contains 4.6 times more Carbohydrate and 3.7 times more Protein than Almonds.
Both Almonds and Raw Potherb Jute have similar amounts of Energy per 300 kcal.
Both Almonds as well as Raw Potherb Jute have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsPotherb JuteVS Blanched AlmondsAlmondsVS Boiled Potherb JutePotherb JuteVS Boiled Potherb Jute

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Potherb Jute

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: