Comparing Nutrients in 300 calories Blanched AlmondsVS Boiled Beets

Weight per 300 calories

Blanched Almonds

50.8g

Boiled Beets

682g

Blanched Almonds have 13.4 times more energy per 100g than Boiled Beets. It has very high energy density when compared to other foods. Boiled and Drained Beets having low energy density.

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

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Boiled Beets

14%

83%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Boiled Beets

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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27.5%26.7g

Fat

1.27%1.23g

26.7 gvs1.23 g

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

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6.3%2g

Saturated Fat

0.6%0.19g

2 gvs0.19 g

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

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0.13%0.002g

Omega 3

2.13%0.034g

0.002 gvs0.034 g

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

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37%6.3g

Omega 6

2.33%0.4g

6.3 gvs0.4 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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7.3%9.5g

Carbohydrate

52.2%68g

9.5 gvs68 g

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

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3.25%2.35g

Sugars

75%54.3g

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

2.35 gvs54.3 g

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

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0%0g

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 gvsNA g

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

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%0.015g

Glucose

0.015 gvsNA g

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

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%2.27g

Sucrose

2.27 gvsNA g

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

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13.2%5.03g

Fiber

36%13.6g

5.03 gvs13.6 g

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

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19.4%11g

Protein

20.5%11.5g

11 gvs11.5 g

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

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Vitamins

Blanched Almondsvs Boiled Beets

0%0μg

Vitamin A

1.5%13.6μg

RAE, retinol activity equivalents

0 μgvs13.6 μg

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

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8.1%0.097mg

Vitamin B1

15.3%0.18mg

Thiamine

0.097 mgvs0.18 mg

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

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28%0.36mg

Vitamin B2

21%0.27mg

Riboflavin

0.36 mgvs0.27 mg

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

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11%1.78mg

Vitamin B3

14%2.26mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs2.26 mg

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

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3.2%0.16mg

Vitamin B5

19.8%0.99mg

Pantothenic acid

0.16 mgvs0.99 mg

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

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4.5%0.058mg

Vitamin B6

35%0.46mg

Pyridoxine

0.058 mgvs0.46 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.23%25μg

Vitamin B9

136%545μg

Folates and Folic Acid

25 μgvs545 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

27.3%24.5mg

Ascorbic acid

0 mgvs24.5 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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80.5%12mg

Vitamin E

1.8%0.27mg

Tocopherols and Tocotrienols

12 mgvs0.27 mg

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

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0%0μg

Vitamin K

1.14%1.36μg

Phytomenadione or phylloquinone

0 μgvs1.36 μg

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

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Minerals

Blanched Almondsvs Boiled Beets

12%120mg

Calcium

11%109mg

120 mgvs109 mg

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

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58%0.52mg

Copper

56%0.5mg

0.52 mgvs0.5 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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21%1.67mg

Iron

67.3%5.4mg

1.67 mgvs5.4 mg

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

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32.4%136mg

Magnesium

37.3%157mg

136 mgvs157 mg

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

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40.6%0.93mg

Manganese

97%2.22mg

0.93 mgvs2.22 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%245mg

Phosphorus

37%259mg

245 mgvs259 mg

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

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9.86%335mg

Potassium

61%2080mg

335 mgvs2080 mg

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

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2.96%1.63μg

Selenium

8.68%4.77μg

1.63 μgvs4.77 μg

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

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0.64%9.66mg

Sodium

35%525mg

9.66 mgvs525 mg

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

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13.7%1.5mg

Zinc

21.7%2.4mg

1.5 mgvs2.4 mg

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

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0.062%2.3g

Water

16%594g

2.3 gvs594 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 Blanched Almonds vs Boiled Beets:

Blanched Almonds have 1.3 times more Vitamin B2 and 44.3 times more Vitamin E than Boiled and Drained Beets.
While Boiled and Drained Beets contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 6.2 times more Vitamin B5, 7.8 times more Vitamin B6, 21.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
Both Blanched Almonds as well as Boiled and Drained Beets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Boiled Beets:

Boiled and Drained Beets contain 3.2 times more Iron, 2.4 times more Manganese, 6.2 times more Potassium, 2.9 times more Selenium, 54.3 times more Sodium, 1.6 times more Zinc and 258.8 times more Water than Blanched Almonds.
Both Blanched Almonds and Boiled and Drained Beets have similar amounts of Calcium, Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 21.8 times more Fat, 10.5 times more Saturated Fat and 15.9 times more Omega 6 than Boiled and Drained Beets.
While Boiled and Drained Beets contain 7.2 times more Carbohydrate, 23.1 times more Sugars and 2.7 times more Fiber than Blanched Almonds.
Both Blanched Almonds and Boiled and Drained Beets have similar amounts of Energy and Protein per 300 kcal.
Both Blanched Almonds as well as Boiled and Drained Beets have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsBoiled BeetsVS Roasted AlmondsBlanched AlmondsVS Canned Beets with Liquids and SaltBoiled BeetsVS Canned Beets with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Boiled Beets

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: