Comparing Nutrients in 300 calories Almonds VS Rutabagas

Weight per 300 calories

• Almonds: 51.8g
• Rutabagas: 811g

Almonds have 15.6 times more energy per 100g than Rutabagas. It has very high energy density when compared to other foods. Raw Rutabagas having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rutabagas	11%	4%	85%

Macro Nutrients

	Almonds	Rutabagas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	1.67% 0.28g	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	53.8% 70g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	50% 36g	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	18% 13g	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	% 18.6g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 4.3g	g per day for Men 19-50 years
Fiber	17% 6.48g	49% 18.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	15.6% 8.76g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rutabagas	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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	62.4% 0.81mg	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	42.6% 170μg	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	225% 203mg	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	16.2% 2.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.03% 2.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rutabagas	Recommended Dietary Allowance
Calcium	14% 139mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	29% 0.26mg	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	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	38.6% 162mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	46% 1.06mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	72.7% 2473mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	10.3% 5.68μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	19.6% 725g	3700g per day for Men 19-50 years

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

• Almonds have 1.8 times more Vitamin B2 and 5.5 times more Vitamin E than Raw Rutabagas.
• While Raw Rutabagas contain 6.9 times more Vitamin B1, 3 times more Vitamin B3, 5.3 times more Vitamin B5, 11.4 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Rutabagas:

• Almonds have 2.1 times more Copper than Raw Rutabagas.
• While Raw Rutabagas contain 2.5 times more Calcium, 1.9 times more Iron, 1.7 times more Phosphorus, 6.5 times more Potassium, 2.7 times more Selenium, 187.8 times more Sodium and 317.3 times more Water than Almonds.
• Both Almonds and Raw Rutabagas have similar amounts of Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 19.9 times more Fat, 9 times more Saturated Fat, 22.5 times more Omega 6 and 1.3 times more Protein than Raw Rutabagas.
• While Raw Rutabagas contain 276.5 times more Omega 3, 6.3 times more Carbohydrate, 16 times more Sugars, 229 times more Fructose and 2.9 times more Fiber than Almonds.
• Both Almonds and Raw Rutabagas have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Raw Rutabagas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.