Comparing Nutrients in 300 calories Non-alcoholic Wine VS Blanched Almonds

Weight per 300 calories

• Non-alcoholic Wine: 5000g
• Blanched Almonds: 50.8g

Blanched Almonds have 98.3 times more energy per unit of mass than Non-alcoholic Wine, which is very high in comparison to other foods. Non-alcoholic Wine having very low energy density.

Which food has more nutrients per 300 calories - Non-alcoholic Wine or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Non-alcoholic Wine	31%	0%	69%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Non-alcoholic Wine	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	42.3% 55g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	76% 55g	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	44.6% 25g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Non-alcoholic Wine	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	38.5% 0.5mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	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	77% 1mg	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	12.5% 50μg	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

	Non-alcoholic Wine	Blanched Almonds	Recommended Dietary Allowance
Calcium	45% 450mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	250% 20mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	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	107% 750mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	129% 4400mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	133% 4910g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Non-alcoholic Wine vs Blanched Almonds:

• Non-alcoholic Wine has 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 17.1 times more Vitamin B6 and 2 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B1 and more Vitamin E than Non-alcoholic Wine.
• Both Non-alcoholic Wine 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 Non-alcoholic Wine vs Blanched Almonds:

• Non-alcoholic Wine has 3.8 times more Calcium, 12 times more Iron, 3.7 times more Magnesium, 3.1 times more Phosphorus, 13.1 times more Potassium, 6.1 times more Selenium, 36.2 times more Sodium, 2.6 times more Zinc and 2141.1 times more Water than Blanched Almonds.
• Both Non-alcoholic Wine and Blanched Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Non-alcoholic Wine has 5.8 times more Carbohydrate, 23.4 times more Sugars and 2.3 times more Protein than Blanched Almonds.
• While Blanched Almonds contain more Fat, more Saturated Fat, more Omega 6 and more Fiber than Non-alcoholic Wine.
• Both Non-alcoholic Wine and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Non-alcoholic Wine as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.