Comparing Nutrients in 300 calories Blanched Almonds VS Canned Mango Nectar

Weight per 300 calories

• Blanched Almonds: 50.8g
• Canned Mango Nectar: 588g

Blanched Almonds have 11.6 times more energy per 100g than Canned Mango Nectar. It has very high energy density when compared to other foods. Canned Mango Nectar having low energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Canned Mango Nectar?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Mango Nectar	1%	1%	98%

Macro Nutrients

	Blanched Almonds	Canned Mango Nectar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.1% 0.018g	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	59.4% 77g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	101% 73.2g	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	45% 32.7g	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	% 31.2g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 6g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	4.64% 1.76g	38g per day for Men 19-50 years
Protein	19.4% 11g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Mango Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	1.47% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	1.36% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	8.24% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	6.8% 0.088mg	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	10.3% 41μg	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	99% 89.4mg	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	8.24% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.92% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Mango Nectar	Recommended Dietary Allowance
Calcium	12% 120mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	9.8% 0.088mg	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	26.5% 2.1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	4.2% 17.6mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	7.16% 0.16mg	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	1.7% 11.8mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	4.28% 2.35μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	1.07% 0.12mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	13.8% 510g	3700g per day for Men 19-50 years

Blanched Almonds VS Canned Mango Nectar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Canned Mango Nectar?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Canned Mango Nectar:

• 300 calories of Blanched Almonds have 5.5 times more Vitamin B1, 20.5 times more Vitamin B2, 3.8 times more Vitamin B3 and 9.8 times more Vitamin E than Canned Mango Nectar.
• While 300 kcal of Canned Mango Nectar contain more Vitamin A, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• 300 calories of Canned Mango Nectar have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Blanched Almonds as well as Canned Mango Nectar have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Canned Mango Nectar:

• 300 calories of Blanched Almonds have 5.9 times more Copper, 7.7 times more Magnesium, 5.7 times more Manganese, 20.8 times more Phosphorus, 2.4 times more Potassium and 12.8 times more Zinc than Canned Mango Nectar.
• While 300 kcal of Canned Mango Nectar contain 1.3 times more Iron and 222.2 times more Water than Blanched Almonds.
• Both Blanched Almonds and Canned Mango Nectar contain similar levels of Calcium per 300 calories.
• 300 calories of Canned Mango Nectar lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Blanched Almonds as well as Canned Mango Nectar lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 75.7 times more Fat, 24.4 times more Saturated Fat, 356.3 times more Omega 6, 2.9 times more Fiber and 16.8 times more Protein than Canned Mango Nectar.
• While 300 kcal of Canned Mango Nectar contain 8.1 times more Carbohydrate, 31.1 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Canned Mango Nectar offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Mango Nectar provide inadequate amounts of Omega 6, Fiber and Protein
• Both Blanched Almonds as well as Canned Mango Nectar provide inadequate amounts of Omega 3 in 300 calories.