Comparing Nutrients in 300 calories Blanched Almonds VS Lemon Grass

Weight per 300 calories

• Blanched Almonds: 50.8g
• Lemon Grass: 303g

Blanched Almonds have 6 times more energy per 100g than Lemon Grass . It has very high energy density when compared to other foods. Raw Lemon Grass having average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Lemon Grass ?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Blanched Almonds	Lemon Grass	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	5.87% 0.094g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.46% 0.42g	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	59% 76.7g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 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	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Lemon Grass	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	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	18.6% 0.24mg	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	57% 227μg	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	8.75% 7.88mg	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	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

	Blanched Almonds	Lemon Grass	Recommended Dietary Allowance
Calcium	12% 120mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	89.6% 0.81mg	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	309% 24.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	688% 16mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	61.4% 6.76mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	5.8% 214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Lemon Grass :

• Raw Lemon Grass contain 2 times more Vitamin B1, 1.9 times more Vitamin B3, 4.1 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Raw Lemon Grass have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Blanched Almonds as well as Raw Lemon Grass have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Lemon Grass :

• Raw Lemon Grass contain 1.6 times more Calcium, 1.5 times more Copper, 14.8 times more Iron, 1.3 times more Magnesium, 17 times more Manganese, 1.3 times more Phosphorus, 6.5 times more Potassium, 1.3 times more Selenium, 4.5 times more Zinc and 93.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 18 times more Fat, 5.6 times more Saturated Fat, 15 times more Omega 6 and 2 times more Protein than Raw Lemon Grass .
• While Raw Lemon Grass contain 46.2 times more Omega 3 and 8.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Raw Lemon Grass have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Raw Lemon Grass have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.