Comparing Nutrients in 300 calories Almonds VS Lambsquarters

Weight per 300 calories

• Almonds: 51.8g
• Lambsquarters: 698g

Almonds have 13.5 times more energy per 100g than Lambsquarters. It has very high energy density when compared to other foods. Raw Lambsquarters having low energy density.

Which food has more nutrients per 300 calories - Almonds or Lambsquarters?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Almonds	Lambsquarters	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	5.75% 5.6g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	13% 2.2g	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	39% 51g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	NA	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	73.4% 28g	38g per day for Men 19-50 years
Protein	19.6% 11g	52.3% 29.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lambsquarters	Recommended Dietary Allowance
Vitamin A	0% 0μg	450% 4047μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	236% 3.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	147% 1.9mg	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	52.3% 209μg	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	620% 558mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lambsquarters	Recommended Dietary Allowance
Calcium	14% 139mg	216% 2156mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	227% 2.04mg	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	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	56.5% 237mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	237% 5.46mg	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	71.8% 502mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	93% 3153mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	11.4% 6.28μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	16% 588g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Lambsquarters:

• Raw Lambsquarters contain more Vitamin A, 10.5 times more Vitamin B1, 5.2 times more Vitamin B2, 4.5 times more Vitamin B3, 2.6 times more Vitamin B5, 26.9 times more Vitamin B6, 9.2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Lambsquarters:

• Raw Lambsquarters contain 15.5 times more Calcium, 3.8 times more Copper, 4.4 times more Iron, 1.7 times more Magnesium, 4.8 times more Manganese, 2 times more Phosphorus, 8.3 times more Potassium, 3 times more Selenium, 579 times more Sodium, 1.9 times more Zinc and 257.4 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 4.6 times more Fat, 4.8 times more Saturated Fat and 2.9 times more Omega 6 than Raw Lambsquarters.
• While Raw Lambsquarters contain 161.6 times more Omega 3, 4.6 times more Carbohydrate, 4.3 times more Fiber and 2.7 times more Protein than Almonds.
• Both Almonds and Raw Lambsquarters have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Raw Lambsquarters have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.