Comparing Nutrients in 300 calories Almonds VS Muffins, English, whole-wheat

Weight per 300 calories

• Almonds: 51.8g
• Muffins, English, whole-wheat: 148g

Almonds have 2.9 times more energy per 100g than Muffins, English, whole-wheat. It has very high energy density when compared to other foods. Muffins, English, whole-wheat having above average energy density.

Which food has more nutrients per 300 calories - Almonds or Muffins, English, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Almonds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	6.84% 1.16g	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	46% 59.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	16.5% 12g	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	26% 9.9g	38g per day for Men 19-50 years
Protein	19.6% 11g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Muffins, English, whole-wheat	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	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	18.5% 0.24mg	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	18% 72.4μg	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	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	14% 139mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	35% 0.31mg	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	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	115% 2.65mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	108% 59.6μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	36% 538mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.83% 67.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Muffins, English, whole-wheat:

• Almonds have 2.8 times more Vitamin B2 and 21.9 times more Vitamin E than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 4.2 times more Vitamin B1, 2.7 times more Vitamin B3, 4.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Almonds.
• Both Almonds as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Muffins, English, whole-wheat:

• Almonds have 1.7 times more Copper, 1.3 times more Magnesium and 1.2 times more Potassium than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 2.8 times more Calcium, 1.9 times more Iron, 2.3 times more Manganese, 1.7 times more Phosphorus, 28 times more Selenium, 1038.2 times more Sodium and 1.5 times more Zinc than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 8.3 times more Fat, 4 times more Saturated Fat and 5.5 times more Omega 6 than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 43.7 times more Omega 3, 5.3 times more Carbohydrate, 5.3 times more Sugars and 1.5 times more Fiber than Almonds.
• Both Almonds and Muffins, English, whole-wheat have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Muffins, English, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.