Comparing Nutrients in 300 calories Blanched Almonds VS Powder High Protein Nutritional Shake Mix

Weight per 300 calories

• Blanched Almonds: 50.8g
• Powder High Protein Nutritional Shake Mix: 76.5g

Blanched Almonds have 1.5 times more energy per 100g than Powder High Protein Nutritional Shake Mix. It has very high energy density when compared to other foods. Powder High Protein Nutritional Shake Mix having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Powder High Protein Nutritional Shake Mix?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Blanched Almonds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	29% 4.96g	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	12% 15.6g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	3.77% 2.73g	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	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	159% 1435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	191% 9.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	147% 1.9mg	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	109% 437μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	205% 4.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	63.8% 57.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	63.8% 383IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	79.7% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	12% 120mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	213% 1.9mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	4159% 96mg	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	156% 1094mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	22.5% 765mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	62% 929mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.17% 6.35g	3700g per day for Men 19-50 years

Blanched Almonds VS Powder High Protein Nutritional Shake Mix Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Powder High Protein Nutritional Shake Mix?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Powder High Protein Nutritional Shake Mix:

• 300 kcal of Powder High Protein Nutritional Shake Mix contain more Vitamin A, 16.9 times more Vitamin B1, 4.5 times more Vitamin B2, 10.8 times more Vitamin B3, 59.9 times more Vitamin B5, 32.7 times more Vitamin B6, 17.5 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Powder High Protein Nutritional Shake Mix provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

Comparing minerals per 300 calories for Blanched Almonds vs Powder High Protein Nutritional Shake Mix:

• 300 kcal of Powder High Protein Nutritional Shake Mix contain 4.6 times more Calcium, 3.7 times more Copper, 10.3 times more Iron, 2.8 times more Magnesium, 102.5 times more Manganese, 4.5 times more Phosphorus, 2.3 times more Potassium, 41.2 times more Selenium, 96.2 times more Sodium and 9.5 times more Zinc than Blanched Almonds.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 3.3 times more Fat, more Saturated Fat, 1.3 times more Omega 6 and more Fiber than Powder High Protein Nutritional Shake Mix.
• While 300 kcal of Powder High Protein Nutritional Shake Mix contain 298.8 times more Omega 3, 1.6 times more Carbohydrate and 3.8 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Powder High Protein Nutritional Shake Mix offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber