Comparing Nutrients in 300 calories Dried PlumsVS Blanched Almonds

Weight per 300 calories

Dried Plums

125g

Blanched Almonds

50.8g

Blanched Almonds have 2.5 times more energy per unit of mass than Raw Dried Plums, which is very high in comparison to other foods. Dried Plums having above average energy density.

Which food has more nutrients per 300 calories - Dried Plums or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Dried Plums

96%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Dried Plumsvs Blanched Almonds

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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0.49%0.48g

Fat

27.5%26.7g

0.48 gvs26.7 g

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

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0.34%0.11g

Saturated Fat

6.3%2g

0.11 gvs2 g

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

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1.33%0.021g

Omega 3

0.13%0.002g

0.021 gvs0.002 g

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

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0.32%0.055g

Omega 6

37%6.3g

0.055 gvs6.3 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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61.4%80g

Carbohydrate

7.3%9.5g

80 gvs9.5 g

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

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65.7%47.7g

Sugars

3.25%2.35g

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

47.7 gvs2.35 g

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

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21.4%15.5g

Fructose

0%0g

≤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]

15.5 gvs0 g

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

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%32g

Glucose

%0.015g

32 gvs0.015 g

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

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%0.19g

Sucrose

%2.27g

0.19 gvs2.27 g

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

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23.4%8.88g

Fiber

13.2%5.03g

8.88 gvs5.03 g

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

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4.87%2.73g

Protein

19.4%11g

2.73 gvs11 g

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

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Vitamins

Dried Plumsvs Blanched Almonds

5.4%48.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

48.8 μgvs0 μg

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

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5.3%0.064mg

Vitamin B1

8.1%0.097mg

Thiamine

0.064 mgvs0.097 mg

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

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18%0.23mg

Vitamin B2

28%0.36mg

Riboflavin

0.23 mgvs0.36 mg

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

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14.7%2.35mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

2.35 mgvs1.78 mg

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

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10.6%0.53mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.53 mgvs0.16 mg

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

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19.7%0.26mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.26 mgvs0.058 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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1.25%5μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

5 μgvs25 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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0.83%0.75mg

Vitamin C

0%0mg

Ascorbic acid

0.75 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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3.6%0.54mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

0.54 mgvs12 mg

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

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62%74.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

74.4 μgvs0 μg

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

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Minerals

Dried Plumsvs Blanched Almonds

5.38%53.8mg

Calcium

12%120mg

53.8 mgvs120 mg

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

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39%0.35mg

Copper

58%0.52mg

0.35 mgvs0.52 mg

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

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0.13%5μg

Fluoride

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

5 μgvsNA μg

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

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14.5%1.16mg

Iron

21%1.67mg

1.16 mgvs1.67 mg

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

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12.2%51.3mg

Magnesium

32.4%136mg

51.3 mgvs136 mg

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

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16.3%0.37mg

Manganese

40.6%0.93mg

0.37 mgvs0.93 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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12.3%86.3mg

Phosphorus

35%245mg

86.3 mgvs245 mg

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

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27%915mg

Potassium

9.86%335mg

915 mgvs335 mg

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

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0.68%0.38μg

Selenium

2.96%1.63μg

0.38 μgvs1.63 μg

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

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0.17%2.5mg

Sodium

0.64%9.66mg

2.5 mgvs9.66 mg

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

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5%0.55mg

Zinc

13.7%1.5mg

0.55 mgvs1.5 mg

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

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1.04%38.7g

Water

0.062%2.3g

38.7 gvs2.3 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 Dried Plums vs Blanched Almonds:

Raw Dried Plums have more Vitamin A, 1.3 times more Vitamin B3, 3.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 5 times more Vitamin B9 and 22.5 times more Vitamin E than Raw Dried Plums.
Both Raw Dried Plums as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Plums vs Blanched Almonds:

Raw Dried Plums have 2.7 times more Potassium than Blanched Almonds.
While Blanched Almonds contain 2.2 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus and 2.7 times more Zinc than Raw Dried Plums.
Both Raw Dried Plums as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Dried Plums have 8.4 times more Carbohydrate, 20.2 times more Sugars, more Fructose and 1.8 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 56.2 times more Fat, 18.3 times more Saturated Fat, 114.3 times more Omega 6 and 4 times more Protein than Raw Dried Plums.
Both Raw Dried Plums and Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Raw Dried Plums as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried PlumsVS Plums, dried (prunes), stewed, without added sugarBlanched AlmondsVS Plums, dried (prunes), stewed, without added sugarDried PlumsVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Dried PlumsVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Plums or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: