Comparing Nutrients in 300 calories Cholesterol-free Diet Mayonnaise VS Blanched Almonds

Weight per 300 calories

• Cholesterol-free Diet Mayonnaise: 90g
• Blanched Almonds: 50.8g

Blanched Almonds have 1.8 times more energy per unit of mass than Cholesterol-free Diet Mayonnaise, which is very high in comparison to other foods. Cholesterol-free Diet Mayonnaise having high energy density.

Which food has more nutrients per 300 calories - Cholesterol-free Diet Mayonnaise or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cholesterol-free Diet Mayonnaise	1%	91%	8%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cholesterol-free Diet Mayonnaise	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	120% 1.9g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	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	4.64% 6.04g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	5.2% 3.8g	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	1.45% 0.81g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cholesterol-free Diet Mayonnaise	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	0% 0mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	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	0% 0mg	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	0% 0μg	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	38.6% 5.8mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cholesterol-free Diet Mayonnaise	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	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	0% 0mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	1.78% 60.4mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.62% 1.44μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	44% 660mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cholesterol-free Diet Mayonnaise vs Blanched Almonds:

• Cholesterol-free Diet Mayonnaise has more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 2.1 times more Vitamin E than Cholesterol-free Diet Mayonnaise.
• Both Cholesterol-free Diet Mayonnaise as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cholesterol-free Diet Mayonnaise vs Blanched Almonds:

• Cholesterol-free Diet Mayonnaise has 68.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, 5.6 times more Potassium and more Zinc than Cholesterol-free Diet Mayonnaise.
• Both Cholesterol-free Diet Mayonnaise as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cholesterol-free Diet Mayonnaise has 2.1 times more Saturated Fat, 942.6 times more Omega 3, 2.5 times more Omega 6 and 1.6 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Carbohydrate, more Fiber and 13.4 times more Protein than Cholesterol-free Diet Mayonnaise.
• Both Cholesterol-free Diet Mayonnaise and Blanched Almonds have similar amounts of Energy and Fat per 300 kcal.
• Both Cholesterol-free Diet Mayonnaise as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.