Comparing Nutrients in 100 calories Java-plum VS Roasted Almonds

Weight per 100 calories

• Java-plum: 167g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 10 times more energy per unit of mass than Raw Java-plum, which is very high in comparison to other foods. Java-plum having low energy density.

Which food has more nutrients per 100 calories - Java-plum or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Java-plum	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	NA	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.002% 0.002g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	NA	4.8% 1.82g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.87% 0.063mg	1.75% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	2.3% 9.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.5% 24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.17% 31.7mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	NA	20.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.96% 0.32mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.2% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.05% 28.3mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	NA	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.3mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	NA	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.74% 139g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Java-plum vs Roasted Almonds:

• Raw Java-plum has 2.8 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B1, 10 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Java-plum.
• Both Raw Java-plum as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Java-plum vs Roasted Almonds:

• Raw Java-plum has 46.5 times more Sodium and 343.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Calcium, 2 times more Iron, 1.9 times more Magnesium and 2.8 times more Phosphorus than Raw Java-plum.
• Both Raw Java-plum and Dry Roasted Almonds have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Java-plum has 7.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 22.9 times more Fat and 2.9 times more Protein than Raw Java-plum.
• Both Raw Java-plum and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Raw Java-plum as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.