Comparing Nutrients in 300 calories Blanched AlmondsVS Fast-food Cola

Weight per 300 calories

Blanched Almonds

50.8g

Fast-food Cola

811g

Blanched Almonds have 15.9 times more energy per 100g than Fast-food Cola. It has very high energy density when compared to other foods. Carbonated Fast-food Cola having low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Fast-food Cola?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Fast-food Cola

99%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Fast-food Cola

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

0.17%0.16g

26.7 gvs0.16 g

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

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6.3%2g

Saturated Fat

0%0g

2 gvs0 g

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

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0.13%0.002g

Omega 3

0%0g

0.002 gvs0 g

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

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37%6.3g

Omega 6

0%0g

6.3 gvs0 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

59.6%77.5g

9.5 gvs77.5 g

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

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3.25%2.35g

Sugars

100%72.7g

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

2.35 gvs72.7 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

0%0g

5.03 gvs0 g

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

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19.4%11g

Protein

1%0.57g

11 gvs0.57 g

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

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Vitamins

Blanched Almondsvs Fast-food Cola

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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8.1%0.097mg

Vitamin B1

0%0mg

Thiamine

0.097 mgvs0 mg

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

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28%0.36mg

Vitamin B2

0%0mg

Riboflavin

0.36 mgvs0 mg

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

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11%1.78mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs0 mg

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

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3.2%0.16mg

Vitamin B5

0%0mg

Pantothenic acid

0.16 mgvs0 mg

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

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4.5%0.058mg

Vitamin B6

0%0mg

Pyridoxine

0.058 mgvs0 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

0%0μg

Folates and Folic Acid

25 μgvs0 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

0%0mg

Ascorbic acid

0 mgvs0 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

0%0mg

Tocopherols and Tocotrienols

12 mgvs0 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Blanched Almondsvs Fast-food Cola

12%120mg

Calcium

1.62%16.2mg

120 mgvs16.2 mg

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

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58%0.52mg

Copper

0.9%0.008mg

0.52 mgvs0.008 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

11.6%462μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs462 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21%1.67mg

Iron

11%0.89mg

1.67 mgvs0.89 mg

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

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32.4%136mg

Magnesium

0%0mg

136 mgvs0 mg

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

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40.6%0.93mg

Manganese

0.71%0.016mg

0.93 mgvs0.016 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

11.6%81mg

245 mgvs81 mg

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

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9.86%335mg

Potassium

0.48%16.2mg

335 mgvs16.2 mg

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

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2.96%1.63μg

Selenium

1.47%0.81μg

1.63 μgvs0.81 μg

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

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0.64%9.66mg

Sodium

2.16%32.4mg

9.66 mgvs32.4 mg

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

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13.7%1.5mg

Zinc

1.47%0.16mg

1.5 mgvs0.16 mg

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

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0.062%2.3g

Water

19.8%732g

2.3 gvs732 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 Fast-food Cola:

Blanched Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Carbonated Fast-food Cola.
Both Blanched Almonds as well as Carbonated Fast-food Cola have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Fast-food Cola:

Blanched Almonds have 7.4 times more Calcium, 64.4 times more Copper, 1.9 times more Iron, more Magnesium, 57.5 times more Manganese, 3 times more Phosphorus, 20.7 times more Potassium and 9.3 times more Zinc than Carbonated Fast-food Cola.
While Carbonated Fast-food Cola contains 319.3 times more Water than Blanched Almonds.
Both Blanched Almonds as well as Carbonated Fast-food Cola have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 164.7 times more Fat, more Saturated Fat, more Omega 6, more Fiber and 19.2 times more Protein than Carbonated Fast-food Cola.
While Carbonated Fast-food Cola contains 8.2 times more Carbohydrate and 30.9 times more Sugars than Blanched Almonds.
Both Blanched Almonds and Carbonated Fast-food Cola have similar amounts of Energy per 300 kcal.
Both Blanched Almonds as well as Carbonated Fast-food Cola have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsFast-food ColaVS Roasted AlmondsBlanched AlmondsVS Frozen Concentrate Fruit Punch Juice DrinkFast-food ColaVS Frozen Concentrate Fruit Punch Juice Drink

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Fast-food Cola

Weight per 300 calories

Which food has more nutrients per 300 calories - Blanched Almonds or Fast-food Cola?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: