Comparing Nutrients in 300 calories Almonds VS Peach nectar, canned, with sucralose, without added ascorbic acid

Weight per 300 calories

• Almonds: 51.8g
• Peach nectar, canned, with sucralose, without added ascorbic acid: 612g

Almonds have 11.8 times more energy per 100g than Peach nectar, canned, with sucralose, without added ascorbic acid. It has very high energy density when compared to other foods. Peach nectar, canned, with sucralose, without added ascorbic acid having low energy density.

Which food has more nutrients per 300 calories - Almonds or Peach nectar, canned, with sucralose, without added ascorbic acid?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Peach nectar, canned, with sucralose, without added ascorbic acid	1%	10%	89%

Macro Nutrients

	Almonds	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.18% 0.031g	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	54.7% 71g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	102% 74g	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	43.2% 31.3g	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	% 33.4g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 9.2g	g per day for Men 19-50 years
Fiber	17% 6.48g	1.6% 0.61g	38g per day for Men 19-50 years
Protein	19.6% 11g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Almonds	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	7.06% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	3.67% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	17.4% 0.23mg	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	1.53% 6.12μg	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	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.12% 7.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Calcium	14% 139mg	3.67% 36.7mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	12.2% 0.11mg	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	5.36% 0.43mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	5.83% 24.5mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	2.93% 0.067mg	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	2.62% 18.4mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	2.23% 1.22μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	4.5% 67.3mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	0.56% 0.061mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	14.5% 537g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• Almonds have 6.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3.7 times more Vitamin B9 and 7.5 times more Vitamin E than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While Peach nectar, canned, with sucralose, without added ascorbic acid contains more Vitamin A, 3.5 times more Vitamin B1, 3.2 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• Almonds have 3.8 times more Calcium, 4.8 times more Copper, 4.5 times more Iron, 5.7 times more Magnesium, 16.8 times more Manganese, 13.6 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Selenium and 26.4 times more Zinc than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While Peach nectar, canned, with sucralose, without added ascorbic acid contains 130 times more Sodium and 234.9 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 7.4 times more Fat, 8.7 times more Saturated Fat, 208.6 times more Omega 6, 10.6 times more Fiber and 17.9 times more Protein than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While Peach nectar, canned, with sucralose, without added ascorbic acid contains 6.4 times more Carbohydrate, 32.8 times more Sugars and 550 times more Fructose than Almonds.
• Both Almonds and Peach nectar, canned, with sucralose, without added ascorbic acid have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.