Comparing Nutrients in 300 calories Blanched Almonds VS Candies, praline, prepared-from-recipe

Weight per 300 calories

• Blanched Almonds: 50.8g
• Candies, praline, prepared-from-recipe: 62g

Blanched Almonds have 1.2 times more energy per 100g than Candies, praline, prepared-from-recipe. It has very high energy density when compared to other foods. Candies, praline, prepared-from-recipe having very high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Candies, praline, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Candies, praline, prepared-from-recipe	3%	48%	49%

Macro Nutrients

	Blanched Almonds	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	13.7% 0.22g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	27% 4.6g	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	28.4% 37g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	47.6% 34.5g	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	5.7% 2.16g	38g per day for Men 19-50 years
Protein	19.4% 11g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.069% 0.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	2.52% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	3.66% 0.048mg	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	0.93% 3.7μg	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	0.21% 0.19mg	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	80.5% 12mg	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Calcium	12% 120mg	2.66% 26.6mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	34% 0.31mg	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	9.97% 0.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	45.2% 1.04mg	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	9.2% 64.3mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	3.95% 134mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	1.98% 29.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Candies, praline, prepared-from-recipe:

• Blanched Almonds have 11 times more Vitamin B2, 6.9 times more Vitamin B3, 1.2 times more Vitamin B6, 6.7 times more Vitamin B9 and 39 times more Vitamin E than Candies, praline, prepared-from-recipe.
• While Candies, praline, prepared-from-recipe contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds as well as Candies, praline, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Candies, praline, prepared-from-recipe:

• Blanched Almonds have 4.5 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 4.5 times more Magnesium, 3.8 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Zinc than Candies, praline, prepared-from-recipe.
• Both Blanched Almonds and Candies, praline, prepared-from-recipe have similar amounts of Manganese per 300 kcal.
• Both Blanched Almonds as well as Candies, praline, prepared-from-recipe have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 1.7 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Omega 6, 2.3 times more Fiber and 5.3 times more Protein than Candies, praline, prepared-from-recipe.
• While Candies, praline, prepared-from-recipe contain 108 times more Omega 3, 3.9 times more Carbohydrate and 14.7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Candies, praline, prepared-from-recipe have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Candies, praline, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.