Comparing Nutrients in 300 calories AlmondsVS Snacks, fruit leather, rolls

Weight per 300 calories

Almonds

51.8g

Snacks, fruit leather, rolls

81g

Almonds have 1.6 times more energy per 100g than Snacks, fruit leather, rolls. It has very high energy density when compared to other foods. Snacks, fruit leather, rolls having high energy density.

Which food has more nutrients per 300 calories - Almonds or Snacks, fruit leather, rolls?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Snacks, fruit leather, rolls

93%

300 kcal ▼

Macro Nutrients

Almondsvs Snacks, fruit leather, rolls

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

2.5%2.43g

26 gvs2.43 g

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

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6.16%1.97g

Saturated Fat

1.7%0.54g

1.97 gvs0.54 g

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

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0.097%0.002g

Omega 3

6.06%0.097g

0.002 gvs0.097 g

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

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37.6%6.4g

Omega 6

2.05%0.35g

6.4 gvs0.35 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

53.4%69.4g

11 gvs69.4 g

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

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3.1%2.25g

Sugars

55%39.8g

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

2.25 gvs39.8 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

0%0g

6.48 gvs0 g

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

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19.6%11g

Protein

0.14%0.081g

11 gvs0.081 g

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

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Vitamins

Almondsvs Snacks, fruit leather, rolls

0%0μg

Vitamin A

0.54%4.85μg

RAE, retinol activity equivalents

0 μgvs4.85 μg

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

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8.85%0.11mg

Vitamin B1

5.66%0.068mg

Thiamine

0.11 mgvs0.068 mg

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

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45.4%0.59mg

Vitamin B2

1.24%0.016mg

Riboflavin

0.59 mgvs0.016 mg

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

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11.7%1.87mg

Vitamin B3

0.51%0.081mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs0.081 mg

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

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4.9%0.24mg

Vitamin B5

0.47%0.023mg

Pantothenic acid

0.24 mgvs0.023 mg

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

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5.46%0.071mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.071 mgvs0.24 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

0.4%1.6μg

Folates and Folic Acid

22.8 μgvs1.6 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

108%97mg

Ascorbic acid

0 mgvs97 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

3%0.45mg

Tocopherols and Tocotrienols

13.3 mgvs0.45 mg

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

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0%0μg

Vitamin K

12.3%14.7μg

Phytomenadione or phylloquinone

0 μgvs14.7 μg

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

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Minerals

Almondsvs Snacks, fruit leather, rolls

14%139mg

Calcium

2.6%26mg

139 mgvs26 mg

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

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59.4%0.53mg

Copper

15.4%0.14mg

0.53 mgvs0.14 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

10.2%0.82mg

1.92 mgvs0.82 mg

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

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33.3%140mg

Magnesium

3.85%16mg

140 mgvs16 mg

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

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49%1.13mg

Manganese

6.47%0.15mg

1.13 mgvs0.15 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

3.6%25mg

249 mgvs25 mg

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

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11%380mg

Potassium

7%238mg

380 mgvs238 mg

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

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3.86%2.12μg

Selenium

0.59%0.32μg

2.12 μgvs0.32 μg

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

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0.035%0.52mg

Sodium

17%256mg

0.52 mgvs256 mg

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

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14.7%1.6mg

Zinc

1.4%0.15mg

1.6 mgvs0.15 mg

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

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0.062%2.3g

Water

0.22%8.25g

2.3 gvs8.25 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 Snacks, fruit leather, rolls:

Almonds have 1.6 times more Vitamin B1, 36.5 times more Vitamin B2, 23.2 times more Vitamin B3, 10.4 times more Vitamin B5, 14.1 times more Vitamin B9 and 29.3 times more Vitamin E than Snacks, fruit leather, rolls.
While Snacks, fruit leather, rolls contain 3.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Snacks, fruit leather, rolls:

Almonds have 5.4 times more Calcium, 3.9 times more Copper, 2.4 times more Iron, 8.7 times more Magnesium, 7.6 times more Manganese, 9.9 times more Phosphorus, 1.6 times more Potassium, 6.6 times more Selenium and 10.5 times more Zinc than Snacks, fruit leather, rolls.
While Snacks, fruit leather, rolls contain 494.7 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 10.7 times more Fat, 3.6 times more Saturated Fat, 18.4 times more Omega 6, more Fiber and 135.5 times more Protein than Snacks, fruit leather, rolls.
While Snacks, fruit leather, rolls contain 62.4 times more Omega 3, 6.2 times more Carbohydrate and 17.6 times more Sugars than Almonds.
Both Almonds and Snacks, fruit leather, rolls have similar amounts of Energy per 300 kcal.
Both Almonds as well as Snacks, fruit leather, rolls have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsSnacks, fruit leather, rollsVS Blanched AlmondsAlmondsVS Snacks, granola bars, hard, plainSnacks, fruit leather, rollsVS Snacks, granola bars, hard, plain

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Snacks, fruit leather, rolls

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Snacks, fruit leather, rolls?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: