Comparing Nutrients in 300 calories Almonds VS Sour Cucumber Pickles

Weight per 300 calories

• Almonds: 51.8g
• Sour Cucumber Pickles: 2727g

Almonds have 52.6 times more energy per 100g than Sour Cucumber Pickles. It has very high energy density when compared to other foods. Sour Cucumber Pickles having very low energy density.

Which food has more nutrients per 300 calories - Almonds or Sour Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Almonds	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	5.45% 0.93g	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	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	40% 29g	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	86% 32.7g	38g per day for Men 19-50 years
Protein	19.6% 11g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.3% 273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	19% 0.25mg	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	6.8% 27.3μg	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	30.3% 27.3mg	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	16.4% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1068% 1282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	258% 2.3mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	13% 0.3mg	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	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	2196% 32945mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	69.3% 2566g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Sour Cucumber Pickles:

• Almonds have more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin B3 and 5.4 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain more Vitamin A, 4.2 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Sour Cucumber Pickles have similar amounts of Vitamin B9 per 300 kcal.
• Both Almonds as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Sour Cucumber Pickles:

• Almonds have more Calcium, 1.3 times more Magnesium, 3.8 times more Manganese, more Selenium and 3 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 4.3 times more Copper, 5.7 times more Iron, 1.5 times more Phosphorus, 1.7 times more Potassium, 63584.7 times more Sodium and 1122.9 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 4.7 times more Fat, 1.4 times more Saturated Fat, 6.9 times more Omega 6 and 1.2 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 807.1 times more Omega 3, 5.5 times more Carbohydrate, 12.8 times more Sugars and 5.1 times more Fiber than Almonds.
• Both Almonds and Sour Cucumber Pickles have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.