Comparing Nutrients in 100 calories PlumsVS Almonds

Weight per 100 calories

Plums

217g

Almonds

17.3g

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 100 calories - Plums or Almonds?

Macros Ratio

Protein Fat Carbs

Plums

90%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Plumsvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.63%0.61g

Fat

8.9%8.62g

0.61 gvs8.62 g

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

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0.12%0.037g

Saturated Fat

2.05%0.66g

0.037 gvs0.66 g

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

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0%0g

Omega 3

0.032%0.001g

0 gvs0.001 g

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

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0.56%0.096g

Omega 6

12.5%2.13g

0.096 gvs2.13 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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19%25g

Carbohydrate

2.86%3.72g

25 gvs3.72 g

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

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29.7%21.6g

Sugars

1.04%0.75g

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

21.6 gvs0.75 g

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

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9.2%6.67g

Fructose

0.026%0.019g

≤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]

6.67 gvs0.019 g

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

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%11g

Glucose

%0.029g

11 gvs0.029 g

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

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%3.4g

Sucrose

%0.68g

3.4 gvs0.68 g

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

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8%3.04g

Fiber

5.7%2.16g

3.04 gvs2.16 g

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

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2.7%1.52g

Protein

6.52%3.65g

1.52 gvs3.65 g

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

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Vitamins

Plumsvs Almonds

4.1%37μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

37 μgvs0 μg

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

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5.07%0.061mg

Vitamin B1

2.95%0.035mg

Thiamine

0.061 mgvs0.035 mg

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

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4.35%0.057mg

Vitamin B2

15%0.2mg

Riboflavin

0.057 mgvs0.2 mg

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

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5.67%0.91mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.62 mg

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

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5.87%0.29mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.29 mgvs0.081 mg

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

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4.85%0.063mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.063 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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2.7%11μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

11 μgvs7.6 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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23%20.7mg

Vitamin C

0%0mg

Ascorbic acid

20.7 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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3.77%0.57mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.57 mgvs4.43 mg

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

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11.6%14μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14 μgvs0 μg

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

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Minerals

Plumsvs Almonds

1.3%13mg

Calcium

4.65%46.5mg

13 mgvs46.5 mg

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

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13.8%0.12mg

Copper

19.8%0.18mg

0.12 mgvs0.18 mg

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

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0.11%4.35μg

Fluoride

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

4.35 μgvsNA μg

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

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4.6%0.37mg

Iron

8%0.64mg

0.37 mgvs0.64 mg

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

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3.62%15.2mg

Magnesium

11%46.6mg

15.2 mgvs46.6 mg

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

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4.9%0.11mg

Manganese

16.4%0.38mg

0.11 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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4.97%34.8mg

Phosphorus

12%83mg

34.8 mgvs83 mg

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

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10%341mg

Potassium

3.72%127mg

341 mgvs127 mg

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

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0%0μg

Selenium

1.3%0.71μg

0 μgvs0.71 μg

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

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0%0mg

Sodium

0.012%0.17mg

0 mgvs0.17 mg

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

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1.98%0.22mg

Zinc

4.9%0.54mg

0.22 mgvs0.54 mg

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

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5.13%190g

Water

0.021%0.76g

190 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 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 100 kcal.
Both Raw Plums as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 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 100 calories PlumsVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Plums or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: