Comparing Nutrients in 300 calories Almonds VS Dried Shallots

Weight per 300 calories

• Almonds: 51.8g
• Dried Shallots: 86.2g

Almonds have 1.7 times more energy per 100g than Dried Shallots. It has very high energy density when compared to other foods. Freeze-dried Shallots having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Almonds	Dried Shallots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.94% 0.16g	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	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	45.4% 33g	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Shallots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.096% 0.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.4% 0.86mg	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	111% 1.44mg	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	37.4% 33.6mg	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	1.03% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Shallots	Recommended Dietary Allowance
Calcium	14% 139mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	40.7% 0.37mg	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	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21.3% 89.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	53% 1.22mg	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	36.5% 255mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	42% 1422mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	8.93% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.047% 1.72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Dried Shallots:

• Almonds have 6.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 85.6 times more Vitamin E than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 2.4 times more Vitamin B1, 5 times more Vitamin B5, 20.3 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Freeze-dried Shallots have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Dried Shallots:

• Almonds have 1.5 times more Copper and 1.6 times more Magnesium than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 2.7 times more Iron, 3.7 times more Potassium, 2.3 times more Selenium and 98.2 times more Sodium than Almonds.
• Both Almonds and Freeze-dried Shallots have similar amounts of Calcium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 60 times more Fat, 27.2 times more Saturated Fat and 40 times more Omega 6 than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 6.2 times more Carbohydrate, 14.6 times more Sugars and 2.1 times more Fiber than Almonds.
• Both Almonds and Freeze-dried Shallots have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Freeze-dried Shallots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.