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Comparing Nutrients in 300 calories AlmondsVS Rose-apples

Weight per 300 calories

Almonds
51.8g
Rose-apples
1200g

Almonds have 23.2 times more energy per 100g than Rose-apples. It has very high energy density when compared to other foods. Raw Rose-apples having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Rose-apples
9%
10%
81%
300 kcal ▼

Macro Nutrients

Almondsvs Rose-apples
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
3.7%3.6g
26 gvs3.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g
Saturated Fat
NA
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
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
52.6%68.4g
11 gvs68.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g
Sugars
NA
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
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
NA
6.48 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g
Protein
13%7.2g
11 gvs7.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Rose-apples
0%0μg
Vitamin A
22.7%204μg
RAE, retinol activity equivalents
0 μgvs204 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg
Vitamin B1
20%0.24mg
Thiamine
0.11 mgvs0.24 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B2
27.7%0.36mg
Riboflavin
0.59 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
60%9.6mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs9.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg
Vitamin B5
NA
Pantothenic acid
0.24 mgvsNA 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
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
297%268mg
Ascorbic acid
0 mgvs268 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 Rose-apples
14%139mg
Calcium
34.8%348mg
139 mgvs348 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg
Copper
21.3%0.19mg
0.53 mgvs0.19 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
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
14.3%60mg
140 mgvs60 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg
Manganese
15%0.35mg
1.13 mgvs0.35 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
13.7%96mg
249 mgvs96 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg
Potassium
43.4%1476mg
380 mgvs1476 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 .

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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
6.55%0.72mg
1.6 mgvs0.72 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g
Water
30%1116g
2.3 gvs1116 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 Rose-apples:
Comparing minerals per 300 calories for Almonds vs Rose-apples:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsRose-applesVS Blanched AlmondsAlmondsVS SapodillaRose-applesVS Sapodilla
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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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