Comparing Nutrients in 300 calories Blanched Almonds VS Boiled Rutabagas with Salt

Weight per 300 calories

• Blanched Almonds: 50.8g
• Boiled Rutabagas with Salt: 1000g

Blanched Almonds have 19.7 times more energy per 100g than Boiled Rutabagas with Salt. It has very high energy density when compared to other foods. Boiled and Drained Rutabagas with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Boiled Rutabagas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Rutabagas with Salt	11%	5%	84%

Macro Nutrients

	Blanched Almonds	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.24% 0.38g	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	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	54.5% 39.5g	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	21.2% 15.4g	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	% 20.6g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 3.5g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	47.4% 18g	38g per day for Men 19-50 years
Protein	19.4% 11g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Rutabagas with Salt	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	68.3% 0.82mg	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	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	78.5% 1.02mg	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	37.5% 150μg	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	209% 188mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	32.2% 0.29mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	42% 0.97mg	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	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	24.7% 915g	3700g per day for Men 19-50 years

Blanched Almonds VS Boiled Rutabagas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Boiled Rutabagas with Salt?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Boiled Rutabagas with Salt:

• 300 calories of Blanched Almonds have 5 times more Vitamin E than Boiled Rutabagas with Salt.
• While 300 kcal of Boiled and Drained Rutabagas with Salt contain 8.4 times more Vitamin B1, 4 times more Vitamin B3, 9.7 times more Vitamin B5, 17.4 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Boiled Rutabagas with Salt provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Blanched Almonds as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Boiled Rutabagas with Salt:

• 300 calories of Blanched Almonds have 1.8 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Boiled Rutabagas with Salt.
• While 300 kcal of Boiled and Drained Rutabagas with Salt contain 1.5 times more Calcium, 1.7 times more Phosphorus, 6.4 times more Potassium, 4.3 times more Selenium, 262.9 times more Sodium and 399.2 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled Rutabagas with Salt contain similar levels of Iron and Manganese per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 14.8 times more Fat, 6.9 times more Saturated Fat and 16.5 times more Omega 6 than Boiled Rutabagas with Salt.
• While 300 kcal of Boiled and Drained Rutabagas with Salt contain 280.3 times more Omega 3, 7.2 times more Carbohydrate, 16.8 times more Sugars, more Fructose and 3.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Boiled Rutabagas with Salt offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Boiled Rutabagas with Salt provide inadequate amounts of Omega 6