Comparing Nutrients in 300 calories AlmondsVS Boiled Rutabagas

Weight per 300 calories

Almonds

51.8g

Boiled Rutabagas

1000g

Almonds have 19.3 times more energy per 100g than Boiled Rutabagas. It has very high energy density when compared to other foods. Boiled and Drained Rutabagas having low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Boiled Rutabagas

11%

84%

300 kcal ▼

Macro Nutrients

Almondsvs Boiled Rutabagas

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

1.86%1.8g

26 gvs1.8 g

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

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6.16%1.97g

Saturated Fat

0.91%0.29g

1.97 gvs0.29 g

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

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0.097%0.002g

Omega 3

35.6%0.57g

0.002 gvs0.57 g

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

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37.6%6.4g

Omega 6

2.24%0.38g

6.4 gvs0.38 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

54.5%39.5g

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

2.25 gvs39.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g

Fructose

21.2%15.4g

≤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 gvs15.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g

Glucose

%20.6g

0.088 gvs20.6 g

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

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%2.05g

Sucrose

%3.5g

2.05 gvs3.5 g

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

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17%6.48g

Fiber

47.4%18g

6.48 gvs18 g

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

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19.6%11g

Protein

16.6%9.3g

11 gvs9.3 g

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

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Vitamins

Almondsvs Boiled Rutabagas

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

68.3%0.82mg

Thiamine

0.11 mgvs0.82 mg

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

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45.4%0.59mg

Vitamin B2

31.5%0.41mg

Riboflavin

0.59 mgvs0.41 mg

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

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11.7%1.87mg

Vitamin B3

44.7%7.15mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs7.15 mg

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

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4.9%0.24mg

Vitamin B5

31%1.55mg

Pantothenic acid

0.24 mgvs1.55 mg

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

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5.46%0.071mg

Vitamin B6

78.5%1.02mg

Pyridoxine

0.071 mgvs1.02 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

37.5%150μg

Folates and Folic Acid

22.8 μgvs150 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

209%188mg

Ascorbic acid

0 mgvs188 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

16%2.4mg

Tocopherols and Tocotrienols

13.3 mgvs2.4 mg

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

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0%0μg

Vitamin K

1.67%2μg

Phytomenadione or phylloquinone

0 μgvs2 μg

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

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Minerals

Almondsvs Boiled Rutabagas

14%139mg

Calcium

18%180mg

139 mgvs180 mg

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

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59.4%0.53mg

Copper

32.2%0.29mg

0.53 mgvs0.29 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

22.5%1.8mg

1.92 mgvs1.8 mg

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

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33.3%140mg

Magnesium

24%100mg

140 mgvs100 mg

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

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49%1.13mg

Manganese

42%0.97mg

1.13 mgvs0.97 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

58.6%410mg

249 mgvs410 mg

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

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11%380mg

Potassium

63.5%2160mg

380 mgvs2160 mg

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

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3.86%2.12μg

Selenium

12.7%7μg

2.12 μgvs7 μg

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

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0.035%0.52mg

Sodium

3.33%50mg

0.52 mgvs50 mg

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

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14.7%1.6mg

Zinc

11%1.2mg

1.6 mgvs1.2 mg

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

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0.062%2.3g

Water

24.7%915g

2.3 gvs915 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 Boiled Rutabagas:

Almonds have 1.4 times more Vitamin B2 and 5.5 times more Vitamin E than Boiled and Drained Rutabagas.
While Boiled and Drained Rutabagas contain 7.7 times more Vitamin B1, 3.8 times more Vitamin B3, 6.4 times more Vitamin B5, 14.4 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Boiled Rutabagas:

Almonds have 1.8 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Boiled and Drained Rutabagas.
While Boiled and Drained Rutabagas contain 1.3 times more Calcium, 1.6 times more Phosphorus, 5.7 times more Potassium, 3.3 times more Selenium, 96.5 times more Sodium and 400.6 times more Water than Almonds.
Both Almonds and Boiled and Drained Rutabagas have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 14.4 times more Fat, 6.8 times more Saturated Fat and 16.8 times more Omega 6 than Boiled and Drained Rutabagas.
While Boiled and Drained Rutabagas contain 366.7 times more Omega 3, 6.1 times more Carbohydrate, 17.5 times more Sugars, 270.2 times more Fructose and 2.8 times more Fiber than Almonds.
Both Almonds and Boiled and Drained Rutabagas have similar amounts of Energy and Protein per 300 kcal.
Both Almonds as well as Boiled and Drained Rutabagas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsBoiled RutabagasVS Blanched AlmondsAlmondsVS SalsifyBoiled RutabagasVS Salsify

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Boiled Rutabagas

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: