Comparing Nutrients in 300 calories Canned Ginger Root, Pickled, With Artificial Sweetener VS Oil Roasted Almonds

Weight per 300 calories

• Canned Ginger Root, Pickled, With Artificial Sweetener: 1500g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 30.4 times more energy per unit of mass than Canned Ginger Root, Pickled, With Artificial Sweetener, which is very high in comparison to other foods. Canned Ginger Root, Pickled, With Artificial Sweetener having very low energy density.

Which food has more nutrients per 300 calories - Canned Ginger Root, Pickled, With Artificial Sweetener or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Ginger Root, Pickled, With Artificial Sweetener	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.5g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	0% 0g	3.1% 2.25g	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	0% 0g	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	% 0g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.16g	g per day for Men 19-50 years
Fiber	103% 39g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	8.84% 4.95g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Ginger Root, Pickled, With Artificial Sweetener	Oil 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	25% 0.3mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.06% 0.33mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	3.75% 15μg	3.34% 13.3μg	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	18% 2.7mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginger Root, Pickled, With Artificial Sweetener	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	111% 1110mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	52.4% 0.47mg	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	52.5% 4.2mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	305% 7.02mg	53% 1.2mg	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	4.3% 30mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	906% 13590mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	37.4% 1385g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Ginger Root, Pickled, With Artificial Sweetener vs Oil Roasted Almonds:

• Canned Ginger Root, Pickled, With Artificial Sweetener has 6.6 times more Vitamin B1, 19.6 times more Vitamin B5, 9.5 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Vitamin B2, 5.5 times more Vitamin B3 and 4.8 times more Vitamin E than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener and Oil Roasted Almonds have similar amounts of Vitamin B9 per 300 kcal.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Ginger Root, Pickled, With Artificial Sweetener vs Oil Roasted Almonds:

• Canned Ginger Root, Pickled, With Artificial Sweetener has 7.7 times more Calcium, 2.3 times more Iron, 5.8 times more Manganese, 1.6 times more Potassium, 3 times more Selenium, 27497.1 times more Sodium and 1000.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Copper, 2.3 times more Magnesium, 7.7 times more Phosphorus and 2.5 times more Zinc than Canned Ginger Root, Pickled, With Artificial Sweetener.

Comparison of macro-nutrients per 300 calories:

• Canned Ginger Root, Pickled, With Artificial Sweetener has more Omega 3, 8.3 times more Carbohydrate and 7.5 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 18.2 times more Fat, 3.7 times more Saturated Fat, 15.4 times more Omega 6, more Sugars and 2.1 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.