Comparing Nutrients in 300 calories Blanched Almonds VS Jams and preserves, apricot

Weight per 300 calories

• Blanched Almonds: 50.8g
• Jams and preserves, apricot: 124g

Blanched Almonds have 2.4 times more energy per 100g than Jams and preserves, apricot. It has very high energy density when compared to other foods. Jams and preserves, apricot having above average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Jams and preserves, apricot?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Jams and preserves, apricot	1%	1%	98%

Macro Nutrients

	Blanched Almonds	Jams and preserves, apricot	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.039% 0.012g	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	0% 0g	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	61.4% 80g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	74.2% 54g	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	0.98% 0.37g	38g per day for Men 19-50 years
Protein	19.4% 11g	1.55% 0.87g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Jams and preserves, apricot	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.38% 12.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	0.28% 0.045mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	0.5% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	1.9% 0.025mg	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	0.31% 1.24μg	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	12% 11mg	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	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Jams and preserves, apricot	Recommended Dietary Allowance
Calcium	12% 120mg	2.48% 24.8mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	13.8% 0.12mg	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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	1.2% 4.96mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	2.16% 0.05mg	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	0.53% 3.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	4.5% 2.48μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	0.68% 0.074mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.16% 42.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Jams and preserves, apricot:

• Blanched Almonds have more Vitamin B1, 13.3 times more Vitamin B2, 39.9 times more Vitamin B3, 6.4 times more Vitamin B5, 2.4 times more Vitamin B6, 20.1 times more Vitamin B9 and 74.9 times more Vitamin E than Jams and preserves, apricot.
• While Jams and preserves, apricot contain more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Jams and preserves, apricot 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 Jams and preserves, apricot:

• Blanched Almonds have 4.8 times more Calcium, 4.2 times more Copper, 2.7 times more Iron, 27.5 times more Magnesium, 18.8 times more Manganese, 65.8 times more Phosphorus, 3.5 times more Potassium and 20.3 times more Zinc than Jams and preserves, apricot.
• While Jams and preserves, apricot contain 1.5 times more Selenium and 5.1 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 107.7 times more Fat, 162.1 times more Saturated Fat, more Omega 6, 13.5 times more Fiber and 12.5 times more Protein than Jams and preserves, apricot.
• While Jams and preserves, apricot contain 8.4 times more Carbohydrate and 22.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Jams and preserves, apricot have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Jams and preserves, apricot have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.