Comparing Nutrients in 300 calories Blanched Almonds VS Peaches, canned, heavy syrup, drained

Weight per 300 calories

• Blanched Almonds: 50.8g
• Peaches, canned, heavy syrup, drained: 417g

Blanched Almonds have 8.2 times more energy per 100g than Peaches, canned, heavy syrup, drained. It has very high energy density when compared to other foods. Peaches, canned, heavy syrup, drained having average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Peaches, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Peaches, canned, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Blanched Almonds	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.17% 0.054g	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	1.6% 0.28g	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% 76.8g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	84.3% 61g	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	20% 14.4g	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	% 24.3g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 16.5g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	13% 5g	38g per day for Men 19-50 years
Protein	19.4% 11g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	4.17% 0.054mg	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	9.38% 37.5μg	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	3.24% 2.9mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	12% 120mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.71% 28.3μg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	NA	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	3.4% 0.38mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	9.08% 336g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Peaches, canned, heavy syrup, drained:

• Blanched Almonds have 4.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 2.4 times more Vitamin E than Peaches, canned, heavy syrup, drained.
• While Peaches, canned, heavy syrup, drained contain more Vitamin A, 1.5 times more Vitamin B3, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Peaches, canned, heavy syrup, drained have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Blanched Almonds as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Peaches, canned, heavy syrup, drained:

• Blanched Almonds have 9.6 times more Calcium, 2 times more Copper, 1.5 times more Iron, 6.5 times more Magnesium, 4.9 times more Phosphorus and 4 times more Zinc than Peaches, canned, heavy syrup, drained.
• While Peaches, canned, heavy syrup, drained contain 146.5 times more Water than Blanched Almonds.
• Both Blanched Almonds and Peaches, canned, heavy syrup, drained have similar amounts of Potassium per 300 kcal.
• Both Blanched Almonds as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 35.6 times more Fat, 37.1 times more Saturated Fat, 22.9 times more Omega 6 and 5 times more Protein than Peaches, canned, heavy syrup, drained.
• While Peaches, canned, heavy syrup, drained contain 8.1 times more Carbohydrate, 25.9 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Peaches, canned, heavy syrup, drained have similar amounts of Energy and Fiber per 300 kcal.
• Both Blanched Almonds as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.