Comparing Nutrients in 300 calories Almonds VS Rhubarb

Weight per 300 calories

• Almonds: 51.8g
• Rhubarb: 1429g

Almonds have 27.6 times more energy per 100g than Rhubarb. It has very high energy density when compared to other foods. Raw Rhubarb having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rhubarb	15%	8%	77%

Macro Nutrients

	Almonds	Rhubarb	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	8.3% 1.4g	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	50% 65g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	21.7% 15.7g	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	67.7% 25.7g	38g per day for Men 19-50 years
Protein	19.6% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rhubarb	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	26.4% 0.34mg	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	25% 100μg	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	127% 114mg	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	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	349% 419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rhubarb	Recommended Dietary Allowance
Calcium	14% 139mg	123% 1229mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	33.3% 0.3mg	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	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	122% 2.8mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	121% 4114mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	36% 1337g	3700g per day for Men 19-50 years

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

• Almonds have 1.4 times more Vitamin B2 and 3.4 times more Vitamin E than Raw Rhubarb.
• While Raw Rhubarb contains more Vitamin A, 2.7 times more Vitamin B1, 2.3 times more Vitamin B3, 5 times more Vitamin B5, 4.8 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Rhubarb have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Rhubarb:

• Almonds have 1.8 times more Copper and 1.2 times more Phosphorus than Raw Rhubarb.
• While Raw Rhubarb contains 8.8 times more Calcium, 1.6 times more Iron, 2.5 times more Manganese, 10.8 times more Potassium, 7.4 times more Selenium, 110.3 times more Sodium and 585.3 times more Water than Almonds.
• Both Almonds and Raw Rhubarb have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 9.1 times more Fat, 2.6 times more Saturated Fat and 4.5 times more Omega 6 than Raw Rhubarb.
• While Raw Rhubarb contains 5.8 times more Carbohydrate, 7 times more Sugars and 4 times more Fiber than Almonds.
• Both Almonds and Raw Rhubarb have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Raw Rhubarb have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.