Comparing Nutrients in 300 calories Almonds VS White Table Wine

Weight per 300 calories

• Almonds: 51.8g
• White Table Wine: 366g

Almonds have 7.1 times more energy per 100g than White Table Wine. It has very high energy density when compared to other foods. White Table Wine having average energy density.

Discover which food has more nutrients per 300 calories - Almonds or White Table Wine?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
White Table Wine	3%	0%	97%

Macro Nutrients

	Almonds	White Table Wine	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	4.84% 3.5g	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	0% 0g	38g per day for Men 19-50 years
Protein	19.6% 11g	0.46% 0.26g	56g per day for Men 19-50 years

Vitamins

	Almonds	White Table Wine	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	1.52% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	4.22% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	2.47% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	0.91% 3.66μg	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	88.5% 13.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	White Table Wine	Recommended Dietary Allowance
Calcium	14% 139mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	1.63% 0.015mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18.5% 739μg	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	24% 1.92mg	12.3% 0.99mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	8.7% 36.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	18.6% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	9.4% 66mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	7.64% 260mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	0.67% 0.37μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	1.2% 18.3mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	8.6% 318g	3700g per day for Men 19-50 years

Almonds VS White Table Wine Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almonds or White Table Wine?

Lets compare vitamin content per 300 calories of Almonds vs White Table Wine:

• 300 calories of Almonds have 5.8 times more Vitamin B1, 10.7 times more Vitamin B2, 4.7 times more Vitamin B3 and more Vitamin E than White Table Wine.
• While 300 kcal of White Table Wine contain 2.6 times more Vitamin B6 than Almonds.
• 300 calories of Almonds have insufficient amounts of Vitamin B6
• 300 calories of White Table Wine have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Almonds as well as White Table Wine have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Almonds vs White Table Wine:

• 300 calories of Almonds have 4.2 times more Calcium, 36.5 times more Copper, 1.9 times more Iron, 3.8 times more Magnesium, 2.6 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium and 3.7 times more Zinc than White Table Wine.
• While 300 kcal of White Table Wine contain 139.1 times more Water than Almonds.
• 300 calories of White Table Wine lack sufficient amounts of Calcium, Copper and Zinc
• Both Almonds as well as White Table Wine lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almonds have more Fat, more Saturated Fat, more Omega 6, more Fiber and 42.8 times more Protein than White Table Wine.
• Both Almonds and White Table Wine offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of White Table Wine provide inadequate amounts of Omega 6, Fiber and Protein
• Both Almonds as well as White Table Wine provide inadequate amounts of Omega 3 in 300 calories.