Comparing Nutrients in 300 calories Carbonated Ginger Ale VS Blanched Almonds

Weight per 300 calories

• Carbonated Ginger Ale: 882g
• Blanched Almonds: 50.8g

Blanched Almonds have 17.4 times more energy per unit of mass than Carbonated Ginger Ale, which is very high in comparison to other foods. Carbonated Ginger Ale having low energy density.

Which food has more nutrients per 300 calories - Carbonated Ginger Ale or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Carbonated Ginger Ale	0%	0%	100%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Carbonated Ginger Ale	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	108% 78.5g	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	45% 32.6g	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	% 27.4g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 16.8g	% 2.27g	g per day for Men 19-50 years
Fiber	0% 0g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	0% 0g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Carbonated Ginger Ale	Blanched 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% 0mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	6.23% 25μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carbonated Ginger Ale	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.65% 26.5mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	20% 1.6mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.82mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	5% 0.11mg	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	0% 0mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	0.26% 8.82mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.8mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	21.8% 805g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carbonated Ginger Ale vs Blanched Almonds:

• Blanched Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Carbonated Ginger Ale.
• Both Carbonated Ginger Ale as well as Blanched 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 Carbonated Ginger Ale vs Blanched Almonds:

• Carbonated Ginger Ale has 6.4 times more Sodium and 351 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Calcium, 3.3 times more Copper, 15.4 times more Magnesium, 8.1 times more Manganese, more Phosphorus, 38 times more Potassium and 3.4 times more Zinc than Carbonated Ginger Ale.
• Both Carbonated Ginger Ale and Blanched Almonds have similar amounts of Iron per 300 kcal.
• Both Carbonated Ginger Ale as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Carbonated Ginger Ale has 8.1 times more Carbohydrate, 33.4 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Carbonated Ginger Ale.
• Both Carbonated Ginger Ale and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Carbonated Ginger Ale as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.