Comparing Nutrients in 300 calories Abiyuch VS Blanched Almonds

Weight per 300 calories

• Abiyuch: 435g
• Blanched Almonds: 50.8g

Blanched Almonds have 8.6 times more energy per unit of mass than Raw Abiyuch, which is very high in comparison to other foods. Abiyuch having low energy density.

Which food has more nutrients per 300 calories - Abiyuch or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Abiyuch	8%	1%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Abiyuch	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	51.3% 37g	3.25% 2.35g	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	22.8% 16.5g	0% 0g	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	% 19.6g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 2.27g	g per day for Men 19-50 years
Fiber	60.6% 23g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.5% 0.058mg	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	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	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	80.5% 12mg	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

	Abiyuch	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.48% 34.8mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	58% 0.52mg	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	87.5% 7mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	40.6% 0.93mg	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	29% 204mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	39% 1322mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.4% 347g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Abiyuch vs Blanched Almonds:

• Raw Abiyuch has more Vitamin C than Blanched Almonds.
• Both Raw Abiyuch as well as Blanched Almonds have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Abiyuch vs Blanched Almonds:

• Raw Abiyuch has 4.2 times more Iron, 3.9 times more Potassium, 9 times more Sodium and 151.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.5 times more Calcium, 2.1 times more Copper and 1.3 times more Magnesium than Raw Abiyuch.
• Both Raw Abiyuch and Blanched Almonds have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Abiyuch has 8.1 times more Carbohydrate, 15.8 times more Sugars, more Fructose and 4.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 61.4 times more Fat, 33 times more Saturated Fat and 1.7 times more Protein than Raw Abiyuch.
• Both Raw Abiyuch and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Abiyuch as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 300 kcal.