Comparing Nutrients in 300 calories Sugars, mapleVS Almonds

Weight per 300 calories

Sugars, maple

84.7g

Almonds

51.8g

Almonds have 1.6 times more energy per unit of mass than Sugars, maple, which is very high in comparison to other foods. Sugars, maple having high energy density.

Which food has more nutrients per 300 calories - Sugars, maple or Almonds?

Macros Ratio

Protein Fat Carbs

Sugars, maple

100%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Sugars, maplevs 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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0.17%0.17g

Fat

26.7%26g

0.17 gvs26 g

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

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0.095%0.031g

Saturated Fat

6.16%1.97g

0.031 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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0.5%0.085g

Omega 6

37.6%6.4g

0.085 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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59.3%77g

Carbohydrate

8.6%11g

77 gvs11 g

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

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99%72g

Sugars

3.1%2.25g

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

72 gvs2.25 g

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

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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]

NA gvs0.057 g

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

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Glucose

%0.088g

NA 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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0%0g

Fiber

17%6.48g

0 gvs6.48 g

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

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0.15%0.085g

Protein

19.6%11g

0.085 gvs11 g

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

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Vitamins

Sugars, maplevs 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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0.64%0.008mg

Vitamin B1

8.85%0.11mg

Thiamine

0.008 mgvs0.11 mg

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

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0.85%0.011mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.011 mgvs0.59 mg

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

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0.21%0.034mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.034 mgvs1.87 mg

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

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0.81%0.041mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.041 mgvs0.24 mg

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

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0.2%0.003mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.003 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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0%0μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

0 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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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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0%0mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0 mgvs13.3 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

Sugars, maplevs Almonds

7.63%76.3mg

Calcium

14%139mg

76.3 mgvs139 mg

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

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9.32%0.084mg

Copper

59.4%0.53mg

0.084 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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17%1.36mg

Iron

24%1.92mg

1.36 mgvs1.92 mg

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

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3.83%16mg

Magnesium

33.3%140mg

16 mgvs140 mg

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

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163%3.75mg

Manganese

49%1.13mg

3.75 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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0.36%2.54mg

Phosphorus

35.6%249mg

2.54 mgvs249 mg

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

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6.83%232mg

Potassium

11%380mg

232 mgvs380 mg

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

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1.23%0.68μg

Selenium

3.86%2.12μg

0.68 μgvs2.12 μg

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

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0.62%9.32mg

Sodium

0.035%0.52mg

9.32 mgvs0.52 mg

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

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46.7%5.14mg

Zinc

14.7%1.6mg

5.14 mgvs1.6 mg

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

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0.18%6.78g

Water

0.062%2.3g

6.78 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 Sugars, maple vs Almonds:

Almonds contain 13.9 times more Vitamin B1, 53.5 times more Vitamin B2, 55.3 times more Vitamin B3, 6 times more Vitamin B5, 27.9 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Sugars, maple.
Both Sugars, maple as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sugars, maple vs Almonds:

Sugars, maple have 3.3 times more Manganese and 3.2 times more Zinc than Almonds.
While Almonds contain 1.8 times more Calcium, 6.4 times more Copper, 1.4 times more Iron, 8.7 times more Magnesium, 98 times more Phosphorus, 1.6 times more Potassium and 3.1 times more Selenium than Sugars, maple.

Comparison of macro-nutrients per 300 calories:

Sugars, maple have 6.9 times more Carbohydrate and 31.9 times more Sugars than Almonds.
While Almonds contain 152.6 times more Fat, 64.6 times more Saturated Fat, 75.3 times more Omega 6, more Fiber and 129.3 times more Protein than Sugars, maple.
Both Sugars, maple and Almonds have similar amounts of Energy per 300 kcal.
Both Sugars, maple as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sugars, mapleVS Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite SyrupAlmondsVS Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite SyrupSugars, mapleVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Sugars, mapleVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Sugars, maple or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: