Comparing Nutrients in 300 calories Canned Prune JuiceVS Blanched Almonds

Weight per 300 calories

Canned Prune Juice

423g

Blanched Almonds

50.8g

Blanched Almonds have 8.3 times more energy per unit of mass than Canned Prune Juice, which is very high in comparison to other foods. Canned Prune Juice having average energy density.

Which food has more nutrients per 300 calories - Canned Prune Juice or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Canned Prune Juice

97%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Canned Prune Juicevs 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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0.13%0.13g

Fat

27.5%26.7g

0.13 gvs26.7 g

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

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0.04%0.013g

Saturated Fat

6.3%2g

0.013 gvs2 g

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

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0%0g

Omega 3

0.13%0.002g

0 gvs0.002 g

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

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0.17%0.03g

Omega 6

37%6.3g

0.03 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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56.7%73.7g

Carbohydrate

7.3%9.5g

73.7 gvs9.5 g

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

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96%69.5g

Sugars

3.25%2.35g

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

69.5 gvs2.35 g

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

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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]

NA gvs0 g

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

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Glucose

%0.015g

NA gvs0.015 g

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

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Sucrose

%2.27g

NA gvs2.27 g

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

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11%4.23g

Fiber

13.2%5.03g

4.23 gvs5.03 g

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

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4.6%2.58g

Protein

19.4%11g

2.58 gvs11 g

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

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Vitamins

Canned Prune Juicevs Blanched Almonds

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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5.63%0.068mg

Vitamin B1

8.1%0.097mg

Thiamine

0.068 mgvs0.097 mg

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

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22.8%0.3mg

Vitamin B2

28%0.36mg

Riboflavin

0.3 mgvs0.36 mg

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

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20.7%3.3mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

3.3 mgvs1.78 mg

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

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9.04%0.45mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.45 mgvs0.16 mg

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

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71%0.92mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.92 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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0%0μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

0 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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19.2%17.3mg

Vitamin C

0%0mg

Ascorbic acid

17.3 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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3.4%0.51mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

0.51 mgvs12 mg

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

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12%14.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.4 μgvs0 μg

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

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Minerals

Canned Prune Juicevs Blanched Almonds

5.07%50.7mg

Calcium

12%120mg

50.7 mgvs120 mg

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

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32%0.29mg

Copper

58%0.52mg

0.29 mgvs0.52 mg

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

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6.36%254μg

Fluoride

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

254 μgvsNA μg

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

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62.3%5mg

Iron

21%1.67mg

5 mgvs1.67 mg

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

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14%59mg

Magnesium

32.4%136mg

59 mgvs136 mg

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

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27.7%0.64mg

Manganese

40.6%0.93mg

0.64 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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15%106mg

Phosphorus

35%245mg

106 mgvs245 mg

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

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34.3%1166mg

Potassium

9.86%335mg

1166 mgvs335 mg

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

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4.6%2.54μg

Selenium

2.96%1.63μg

2.54 μgvs1.63 μg

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

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1.13%17mg

Sodium

0.64%9.66mg

17 mgvs9.66 mg

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

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8.07%0.89mg

Zinc

13.7%1.5mg

0.89 mgvs1.5 mg

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

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9.28%343g

Water

0.062%2.3g

343 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 Canned Prune Juice vs Blanched Almonds:

Canned Prune Juice has 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 15.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 1.4 times more Vitamin B1, more Vitamin B9 and 23.8 times more Vitamin E than Canned Prune Juice.
Both Canned Prune Juice and Blanched Almonds have similar amounts of Vitamin B2 per 300 kcal.
Both Canned Prune Juice as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Prune Juice vs Blanched Almonds:

Canned Prune Juice has 3 times more Iron, 3.5 times more Potassium, 1.6 times more Selenium and 149.7 times more Water than Blanched Almonds.
While Blanched Almonds contain 2.4 times more Calcium, 1.8 times more Copper, 2.3 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus and 1.7 times more Zinc than Canned Prune Juice.

Comparison of macro-nutrients per 300 calories:

Canned Prune Juice has 7.8 times more Carbohydrate and 29.5 times more Sugars than Blanched Almonds.
While Blanched Almonds contain 210.7 times more Fat, 158.6 times more Saturated Fat, 212.6 times more Omega 6 and 4.2 times more Protein than Canned Prune Juice.
Both Canned Prune Juice and Blanched Almonds have similar amounts of Energy and Fiber per 300 kcal.
Both Canned Prune Juice as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Prune JuiceVS PummeloBlanched AlmondsVS PummeloCanned Prune JuiceVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Canned Prune JuiceVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Prune Juice or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: