Comparing Nutrients in 300 calories PlumsVS Almonds

Weight per 300 calories

Plums

652g

Almonds

51.8g

Almonds have 12.6 times more energy per unit of mass than Raw Plums, which is very high in comparison to other foods. Plums having low energy density.

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

Macros Ratio

Protein Fat Carbs

Plums

90%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Plumsvs 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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1.9%1.83g

Fat

26.7%26g

1.83 gvs26 g

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

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0.35%0.11g

Saturated Fat

6.16%1.97g

0.11 gvs1.97 g

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

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0%0g

Omega 3

0.097%0.002g

0 gvs0.002 g

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

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1.7%0.29g

Omega 6

37.6%6.4g

0.29 gvs6.4 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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57.3%74.5g

Carbohydrate

8.6%11g

74.5 gvs11 g

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

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89.2%64.7g

Sugars

3.1%2.25g

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

64.7 gvs2.25 g

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

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27.6%20g

Fructose

0.079%0.057g

≤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]

20 gvs0.057 g

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

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%33g

Glucose

%0.088g

33 gvs0.088 g

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

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%10.2g

Sucrose

%2.05g

10.2 gvs2.05 g

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

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24%9.13g

Fiber

17%6.48g

9.13 gvs6.48 g

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

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8.15%4.57g

Protein

19.6%11g

4.57 gvs11 g

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

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Vitamins

Plumsvs Almonds

12.3%111μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

111 μgvs0 μg

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

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15.2%0.18mg

Vitamin B1

8.85%0.11mg

Thiamine

0.18 mgvs0.11 mg

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

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13%0.17mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.17 mgvs0.59 mg

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

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17%2.7mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

2.7 mgvs1.87 mg

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

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17.6%0.88mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.88 mgvs0.24 mg

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

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14.5%0.19mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.19 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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8.15%32.6μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

32.6 μgvs22.8 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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69%62mg

Vitamin C

0%0mg

Ascorbic acid

62 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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11.3%1.7mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

1.7 mgvs13.3 mg

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

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34.8%41.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

41.7 μgvs0 μg

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

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Minerals

Plumsvs Almonds

3.9%39mg

Calcium

14%139mg

39 mgvs139 mg

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

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41.3%0.37mg

Copper

59.4%0.53mg

0.37 mgvs0.53 mg

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

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0.33%13μg

Fluoride

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

13 μgvsNA μg

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

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14%1.1mg

Iron

24%1.92mg

1.1 mgvs1.92 mg

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

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11%45.7mg

Magnesium

33.3%140mg

45.7 mgvs140 mg

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

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14.7%0.34mg

Manganese

49%1.13mg

0.34 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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15%104mg

Phosphorus

35.6%249mg

104 mgvs249 mg

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

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30%1024mg

Potassium

11%380mg

1024 mgvs380 mg

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

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0%0μg

Selenium

3.86%2.12μg

0 μgvs2.12 μg

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

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0%0mg

Sodium

0.035%0.52mg

0 mgvs0.52 mg

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

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5.93%0.65mg

Zinc

14.7%1.6mg

0.65 mgvs1.6 mg

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

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15.4%569g

Water

0.062%2.3g

569 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 Plums vs Almonds:

Raw Plums have more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 3.5 times more Vitamin B2 and 7.8 times more Vitamin E than Raw Plums.
Both Raw Plums as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plums vs Almonds:

Raw Plums have 2.7 times more Potassium and 249 times more Water than Almonds.
While Almonds contain 3.6 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, more Selenium and 2.5 times more Zinc than Raw Plums.

Comparison of macro-nutrients per 300 calories:

Raw Plums have 6.7 times more Carbohydrate, 28.7 times more Sugars, 351.3 times more Fructose and 1.4 times more Fiber than Almonds.
While Almonds contain 14.2 times more Fat, 17.8 times more Saturated Fat, 22.3 times more Omega 6 and 2.4 times more Protein than Raw Plums.
Both Raw Plums and Almonds have similar amounts of Energy per 300 kcal.
Both Raw Plums as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

PlumsVS Plums, canned, purple, water pack, solids and liquidsAlmondsVS Plums, canned, purple, water pack, solids and liquidsPlumsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories PlumsVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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