Comparing Nutrients in 300 calories Blanched Almonds VS Restaurant-prepared Espresso Brewed Coffee

Weight per 300 calories

• Blanched Almonds: 50.8g
• Restaurant-prepared Espresso Brewed Coffee: 3333g

Blanched Almonds have 65.6 times more energy per 100g than Restaurant-prepared Espresso Brewed Coffee. It has very high energy density when compared to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Restaurant-prepared Espresso Brewed Coffee?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%

Macro Nutrients

	Blanched Almonds	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	43% 55.7g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	0% 0g	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% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	0% 0g	38g per day for Men 19-50 years
Protein	19.4% 11g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	454% 5.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	1085% 174mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.23% 25μg	8.33% 33.3μg	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	7.4% 6.67mg	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	80.5% 12mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	12% 120mg	6.67% 66.7mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	185% 1.67mg	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	21% 1.67mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	635% 2667mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	72.5% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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% 245mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	88% 3260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Restaurant-prepared Espresso Brewed Coffee:

• Blanched Almonds have 2.9 times more Vitamin B1 and 36.2 times more Vitamin E than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 16.3 times more Vitamin B2, 97.5 times more Vitamin B3, 5.8 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Restaurant-prepared Espresso Brewed Coffee have similar amounts of Vitamin B6 per 300 kcal.
• Both Blanched Almonds as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Restaurant-prepared Espresso Brewed Coffee:

• Blanched Almonds have 1.8 times more Calcium than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 3.2 times more Copper, 2.6 times more Iron, 19.6 times more Magnesium, 1.8 times more Manganese, 11.4 times more Potassium, 48.3 times more Sodium and 1421.6 times more Water than Blanched Almonds.
• Both Blanched Almonds and Restaurant-prepared Espresso Brewed Coffee have similar amounts of Phosphorus and Zinc per 300 kcal.
• Both Blanched Almonds as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 4.5 times more Fat, 2.1 times more Omega 6, more Sugars, more Fiber and 2.7 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 1.5 times more Saturated Fat and 5.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Restaurant-prepared Espresso Brewed Coffee have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.