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Comparing Nutrients in 300 calories AlmondsVS Prune puree

Weight per 300 calories

Almonds
51.8g
Prune puree
117g

Almonds have 2.3 times more energy per 100g than Prune puree. It has very high energy density when compared to other foods. Prune puree having high energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Prune puree
3%
1%
96%
300 kcal ▼

Macro Nutrients

Almondsvs Prune puree
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
0.24%0.23g
26 gvs0.23 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g
Saturated Fat
0.058%0.019g
1.97 gvs0.019 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g
Omega 3
NA
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
NA
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
58.5%76g
11 gvs76 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g
Sugars
62.8%45.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs45.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g
Fructose
22.4%16.2g
≤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 gvs16.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g
Glucose
%26g
0.088 gvs26 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
10%3.85g
6.48 gvs3.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
19.6%11g
Protein
4.38%2.45g
11 gvs2.45 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Prune puree
0%0μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
0 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg
Vitamin B1
3.9%0.047mg
Thiamine
0.11 mgvs0.047 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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

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11.7%1.87mg
Vitamin B3
18.2%2.9mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs2.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg
Vitamin B5
10%0.5mg
Pantothenic acid
0.24 mgvs0.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg
Vitamin B6
NA
Pyridoxine
0.071 mgvsNA 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
NA
Folates and Folic Acid
22.8 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
5.58%5mg
Ascorbic acid
0 mgvs5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg
Vitamin E
NA
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
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Prune puree
14%139mg
Calcium
3.6%36mg
139 mgvs36 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg
Copper
NA
0.53 mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
41%3.27mg
1.92 mgvs3.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg
Magnesium
NA
140 mgvsNA mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg
Manganese
NA
1.13 mgvsNA 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
12%84mg
249 mgvs84 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg
Potassium
29.3%995mg
380 mgvs995 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg
Selenium
NA
2.12 μgvsNA 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
1.8%27mg
0.52 mgvs27 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg
Zinc
NA
1.6 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g
Water
0.95%35g
2.3 gvs35 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 Prune puree:
Comparing minerals per 300 calories for Almonds vs Prune puree:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsPrune pureeVS Blanched AlmondsAlmondsVS Candied fruitPrune pureeVS Candied fruit
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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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