Comparing Nutrients in 300 calories Java-plum VS Blanched Almonds

Weight per 300 calories

• Java-plum: 500g
• Blanched Almonds: 50.8g

Blanched Almonds have 9.8 times more energy per unit of mass than Raw Java-plum, which is very high in comparison to other foods. Java-plum having low energy density.

Which food has more nutrients per 300 calories - Java-plum or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Java-plum	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	NA	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	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	60% 77.8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	13.2% 5.03g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Java-plum	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	2.5% 0.03mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	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	14.6% 0.19mg	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	NA	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	79.4% 71.5mg	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	80.5% 12mg	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

	Java-plum	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.5% 95mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	NA	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	12% 0.95mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	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	12% 85mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	NA	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	11.2% 416g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Java-plum vs Blanched Almonds:

• Raw Java-plum has 3.2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B1, 6 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Java-plum.
• Both Raw Java-plum as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Java-plum vs Blanched Almonds:

• Raw Java-plum has 7.2 times more Sodium and 181.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium and 2.9 times more Phosphorus than Raw Java-plum.
• Both Raw Java-plum and Blanched Almonds have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Java-plum has 8.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 23.2 times more Fat and 3 times more Protein than Raw Java-plum.
• Both Raw Java-plum and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Java-plum as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.