Comparing Nutrients in 300 calories Almonds VS Fruit butters, apple

Weight per 300 calories

• Almonds: 51.8g
• Fruit butters, apple: 173g

Almonds have 3.3 times more energy per 100g than Fruit butters, apple. It has very high energy density when compared to other foods. Fruit butters, apple having above average energy density.

Discover which food has more nutrients per 300 calories - Almonds or Fruit butters, apple?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Fruit butters, apple	1%	2%	97%

Macro Nutrients

	Almonds	Fruit butters, apple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.67% 0.11g	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	56.7% 73.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	84.4% 61.2g	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	6.85% 2.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fruit butters, apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.73μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	2.53% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	4.94% 0.064mg	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	0.43% 1.73μg	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	1.16% 1.04mg	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	0.58% 0.087mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Fruit butters, apple	Recommended Dietary Allowance
Calcium	14% 139mg	2.43% 24.3mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	15.4% 0.14mg	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	24% 1.92mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	1.65% 6.94mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	23.7% 0.55mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	4.64% 158mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	1.26% 0.69μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	0.95% 0.1mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	2.65% 98g	3700g per day for Men 19-50 years

Almonds VS Fruit Butters, Apple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almonds or Fruit butters, apple?

Lets compare vitamin content per 300 calories of Almonds vs Fruit butters, apple:

• 300 calories of Almonds have 6.8 times more Vitamin B1, 17.9 times more Vitamin B2, 14.2 times more Vitamin B3 and 153.2 times more Vitamin E than Fruit butters, apple.
• 300 calories of Fruit butters, apple have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Almonds as well as Fruit butters, apple have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Almonds vs Fruit butters, apple:

• 300 calories of Almonds have 5.7 times more Calcium, 3.9 times more Copper, 3.6 times more Iron, 20.2 times more Magnesium, 2.1 times more Manganese, 18 times more Phosphorus, 2.4 times more Potassium and 15.5 times more Zinc than Fruit butters, apple.
• 300 calories of Fruit butters, apple lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Almonds as well as Fruit butters, apple lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almonds have 49.7 times more Fat, 21.4 times more Saturated Fat, 55.8 times more Omega 6, 2.5 times more Fiber and 16.2 times more Protein than Fruit butters, apple.
• While 300 kcal of Fruit butters, apple contain 6.6 times more Carbohydrate and 27.2 times more Sugars than Almonds.
• Both Almonds and Fruit butters, apple offer comparable quantities of Energy per 300 calories.
• 300 calories of Fruit butters, apple provide inadequate amounts of Omega 6 and Protein
• Both Almonds as well as Fruit butters, apple provide inadequate amounts of Omega 3 in 300 calories.