Comparing Nutrients in 300 calories Boiled Burdock Root VS Roasted Almonds

Weight per 300 calories

• Boiled Burdock Root: 341g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 6.8 times more energy per unit of mass than Boiled and Drained Burdock Root, which is very high in comparison to other foods. Boiled Burdock Root having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Burdock Root or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Burdock Root	9%	1%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Burdock Root	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.078g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	16.7% 12g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	16% 6.14g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Burdock Root	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	11% 0.13mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	5.25% 0.068mg	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	17% 68μg	6.9% 27.6μg	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	9.85% 8.86mg	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	10.5% 1.57mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.7% 6.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Burdock Root	Roasted Almonds	Recommended Dietary Allowance
Calcium	16.7% 167mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	33.7% 0.3mg	61.3% 0.55mg	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	33% 2.63mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	48.7% 1.1mg	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	45.3% 317mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	5.58% 3.07μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	6.97% 258g	0.033% 1.2g	3700g per day for Men 19-50 years

Boiled Burdock Root VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Burdock Root or Roasted Almonds?

Lets compare vitamin content per 300 calories of Boiled Burdock Root vs Roasted Almonds:

• 300 calories of Boiled Burdock Root have 3.4 times more Vitamin B1, 7.5 times more Vitamin B5, 13.9 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 3 times more Vitamin B2, 1.7 times more Vitamin B3 and 7.6 times more Vitamin E than Boiled and Drained Burdock Root.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled and Drained Burdock Root as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Boiled Burdock Root vs Roasted Almonds:

• 300 calories of Boiled Burdock Root have 1.2 times more Calcium, 1.4 times more Iron, 1.3 times more Phosphorus, 3.4 times more Potassium and 213.3 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.8 times more Copper and 1.3 times more Zinc than Boiled and Drained Burdock Root.
• Both Boiled Burdock Root and Roasted Almonds contain similar levels of Magnesium and Manganese per 300 calories.
• Both Boiled and Drained Burdock Root as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Burdock Root have 6.8 times more Carbohydrate and 5 times more Sugars than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 55.2 times more Fat, 26.2 times more Saturated Fat, 36.6 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Burdock Root.
• Both Boiled Burdock Root and Roasted Almonds offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Boiled Burdock Root provide inadequate amounts of Omega 6
• Both Boiled and Drained Burdock Root as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.