Comparing Nutrients in 300 calories Kiwano VS Oil Roasted Almonds

Weight per 300 calories

• Kiwano: 682g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 13.8 times more energy per unit of mass than Horned melon, which is very high in comparison to other foods. Kiwano having low energy density.

Discover which food has more nutrients per 300 calories - Kiwano or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Kiwano	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.86% 8.6g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	NA	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.7% 51.5g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	NA	13.7% 5.2g	38g per day for Men 19-50 years
Protein	21.7% 12g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.3% 47.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.87% 0.1mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	5.1% 20.5μg	3.34% 13.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.86% 88.6mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	96% 7.7mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	36% 252mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	NA	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	16.4% 607g	0.037% 1.4g	3700g per day for Men 19-50 years

Kiwano VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Kiwano or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Kiwano vs Oil Roasted Almonds:

• 300 calories of Kiwano have 3.7 times more Vitamin B1, 2.1 times more Vitamin B3, 11 times more Vitamin B5, 7.4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 3.8 times more Vitamin B2 than Horned melon.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Horned melon as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B9 in 300 calories.

Comparing minerals per 300 calories for Kiwano vs Oil Roasted Almonds:

• 300 calories of Kiwano have 4.2 times more Iron, 2 times more Magnesium, 2.4 times more Potassium, 2.2 times more Zinc and 438.4 times more Water than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.6 times more Calcium, 3.5 times more Copper and 4.6 times more Manganese than Horned melon.
• Both Kiwano and Oil Roasted Almonds contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Kiwano have 5.9 times more Carbohydrate than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 3.2 times more Fat than Horned melon.
• Both Kiwano and Oil Roasted Almonds offer comparable quantities of Energy and Protein per 300 calories.