Comparing Nutrients in 300 calories Restaurant-prepared Espresso Brewed Coffee VS Blanched Almonds

Weight per 300 calories

• Restaurant-prepared Espresso Brewed Coffee: 3333g
• Blanched Almonds: 50.8g

Blanched Almonds have 65.6 times more energy per unit of mass than Restaurant-prepared Espresso Brewed Coffee, which is very high in comparison to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Which food has more nutrients per 300 calories - Restaurant-prepared Espresso Brewed Coffee or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Restaurant-prepared Espresso Brewed Coffee	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	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	18% 3.07g	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	43% 55.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 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	7.14% 4g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Restaurant-prepared Espresso Brewed Coffee	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	2.78% 0.033mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1085% 174mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.13% 0.067mg	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	8.33% 33.3μg	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	7.4% 6.67mg	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	2.22% 0.33mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Restaurant-prepared Espresso Brewed Coffee	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.67% 66.7mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	54% 4.33mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	635% 2667mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	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	33.3% 233mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	113% 3833mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	88% 3260g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Restaurant-prepared Espresso Brewed Coffee vs Blanched Almonds:

• Restaurant-prepared Espresso Brewed Coffee has 16.3 times more Vitamin B2, 97.5 times more Vitamin B3, 5.8 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B1 and 36.2 times more Vitamin E than Restaurant-prepared Espresso Brewed Coffee.
• Both Restaurant-prepared Espresso Brewed Coffee and Blanched Almonds have similar amounts of Vitamin B6 per 300 kcal.
• Both Restaurant-prepared Espresso Brewed Coffee as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Restaurant-prepared Espresso Brewed Coffee vs Blanched Almonds:

• Restaurant-prepared Espresso Brewed Coffee has 3.2 times more Copper, 2.6 times more Iron, 19.6 times more Magnesium, 1.8 times more Manganese, 11.4 times more Potassium, 48.3 times more Sodium and 1421.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Calcium than Restaurant-prepared Espresso Brewed Coffee.
• Both Restaurant-prepared Espresso Brewed Coffee and Blanched Almonds have similar amounts of Phosphorus and Zinc per 300 kcal.
• Both Restaurant-prepared Espresso Brewed Coffee as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Restaurant-prepared Espresso Brewed Coffee has 1.5 times more Saturated Fat and 5.9 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Fat, 2.1 times more Omega 6, more Sugars, more Fiber and 2.7 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• Both Restaurant-prepared Espresso Brewed Coffee and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Restaurant-prepared Espresso Brewed Coffee as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.