Comparing Nutrients in 300 calories Prune pureeVS Almonds

Weight per 300 calories

Prune puree

117g

Almonds

51.8g

Almonds have 2.3 times more energy per unit of mass than Prune puree, which is very high in comparison to other foods. Prune puree having high energy density.

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

Macros Ratio

Protein Fat Carbs

Prune puree

96%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Prune pureevs 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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0.24%0.23g

Fat

26.7%26g

0.23 gvs26 g

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

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0.058%0.019g

Saturated Fat

6.16%1.97g

0.019 gvs1.97 g

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

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Omega 3

0.097%0.002g

NA gvs0.002 g

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

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Omega 6

37.6%6.4g

NA 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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58.5%76g

Carbohydrate

8.6%11g

76 gvs11 g

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

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62.8%45.5g

Sugars

3.1%2.25g

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

45.5 gvs2.25 g

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

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22.4%16.2g

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]

16.2 gvs0.057 g

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

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%26g

Glucose

%0.088g

26 gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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10%3.85g

Fiber

17%6.48g

3.85 gvs6.48 g

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

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4.38%2.45g

Protein

19.6%11g

2.45 gvs11 g

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

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Vitamins

Prune pureevs Almonds

13%117μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

117 μgvs0 μg

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

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3.9%0.047mg

Vitamin B1

8.85%0.11mg

Thiamine

0.047 mgvs0.11 mg

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

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Vitamin B2

45.4%0.59mg

Riboflavin

NA mgvs0.59 mg

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

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18.2%2.9mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs1.87 mg

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

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10%0.5mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.5 mgvs0.24 mg

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

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Vitamin B6

5.46%0.071mg

Pyridoxine

NA 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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Vitamin B9

5.7%22.8μg

Folates and Folic Acid

NA μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.58%5mg

Vitamin C

0%0mg

Ascorbic acid

5 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Prune pureevs Almonds

3.6%36mg

Calcium

14%139mg

36 mgvs139 mg

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

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Copper

59.4%0.53mg

NA mgvs0.53 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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41%3.27mg

Iron

24%1.92mg

3.27 mgvs1.92 mg

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

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Magnesium

33.3%140mg

NA mgvs140 mg

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

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Manganese

49%1.13mg

NA 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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12%84mg

Phosphorus

35.6%249mg

84 mgvs249 mg

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

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29.3%995mg

Potassium

11%380mg

995 mgvs380 mg

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

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Selenium

3.86%2.12μg

NA μgvs2.12 μg

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

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1.8%27mg

Sodium

0.035%0.52mg

27 mgvs0.52 mg

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

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Zinc

14.7%1.6mg

NA mgvs1.6 mg

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

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0.95%35g

Water

0.062%2.3g

35 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 Prune puree vs Almonds:

Prune puree has more Vitamin A, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin C than Almonds.
While Almonds contain 2.3 times more Vitamin B1 than Prune puree.

Comparing minerals per 300 calories for Prune puree vs Almonds:

Prune puree has 1.7 times more Iron and 2.6 times more Potassium than Almonds.
While Almonds contain 3.9 times more Calcium and 3 times more Phosphorus than Prune puree.

Comparison of macro-nutrients per 300 calories:

Prune puree has 6.8 times more Carbohydrate, 20.2 times more Sugars and 284.7 times more Fructose than Almonds.
While Almonds contain 110.8 times more Fat, 105.5 times more Saturated Fat, 1.7 times more Fiber and 4.5 times more Protein than Prune puree.
Both Prune puree and Almonds have similar amounts of Energy per 300 kcal.
Both Prune puree as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Prune pureeVS Candied fruitAlmondsVS Candied fruitPrune pureeVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Prune pureeVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: