Comparing Nutrients in 300 calories Almonds VS Sugar-apples

Weight per 300 calories

• Almonds: 51.8g
• Sugar-apples: 319g

Almonds have 6.2 times more energy per 100g than Sugar-apples. It has very high energy density when compared to other foods. Raw Sugar-apples having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Almonds	Sugar-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.48% 0.15g	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	0.75% 0.13g	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	58% 75.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	NA	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	37% 14g	38g per day for Men 19-50 years
Protein	19.6% 11g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sugar-apples	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	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	49% 0.64mg	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	11% 44.7μg	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	129% 116mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sugar-apples	Recommended Dietary Allowance
Calcium	14% 139mg	7.66% 76.6mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	30.5% 0.27mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	3.5% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	1.9% 28.7mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	6.3% 234g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Sugar-apples:

• Almonds have 1.6 times more Vitamin B2 than Raw Sugar-apples.
• While Raw Sugar-apples contain 3.3 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Sugar-apples:

• Almonds have 1.8 times more Calcium, 1.9 times more Copper, 2.1 times more Magnesium, 2.4 times more Phosphorus and 5.1 times more Zinc than Raw Sugar-apples.
• While Raw Sugar-apples contain 2.1 times more Potassium and 102.3 times more Water than Almonds.
• Both Almonds and Raw Sugar-apples have similar amounts of Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 28 times more Fat, 12.9 times more Saturated Fat, 50 times more Omega 6 and 1.7 times more Protein than Raw Sugar-apples.
• While Raw Sugar-apples contain 6.8 times more Carbohydrate and 2.2 times more Fiber than Almonds.
• Both Almonds and Raw Sugar-apples have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Raw Sugar-apples have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.