Comparing Nutrients in 300 calories Blanched Almonds VS Sisymbrium Seeds

Weight per 300 calories

• Blanched Almonds: 50.8g
• Sisymbrium Seeds: 94g

Blanched Almonds have 1.9 times more energy per 100g than Sisymbrium Seeds. It has very high energy density when compared to other foods. Whole Dried Sisymbrium Seeds having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Sisymbrium Seeds?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Blanched Almonds	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	4.47% 4.34g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	3.17% 0.54g	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	42.3% 55g	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	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	56.5% 0.73mg	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	22.4% 89.6μg	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	32% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	154% 1541mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	11.5% 0.1mg	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	1.3% 0.1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	70.5% 296mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	62% 1.43mg	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	0.81% 5.66mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	59% 2009mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	5.8% 86.8mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	2.57% 0.28mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.16% 5.75g	3700g per day for Men 19-50 years

Blanched Almonds VS Sisymbrium Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Sisymbrium Seeds?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Sisymbrium Seeds:

• 300 kcal of Whole Dried Sisymbrium Seeds contain 1.9 times more Vitamin B1, 8.9 times more Vitamin B3, 5.9 times more Vitamin B5, 12.6 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Sisymbrium Seeds 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 Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Sisymbrium Seeds:

• 300 calories of Blanched Almonds have 5 times more Copper, 16.1 times more Iron, 43.2 times more Phosphorus and 5.3 times more Zinc than Sisymbrium Seeds.
• While 300 kcal of Whole Dried Sisymbrium Seeds contain 12.8 times more Calcium, 2.2 times more Magnesium, 1.5 times more Manganese and 6 times more Potassium than Blanched Almonds.
• 300 calories of Sisymbrium Seeds lack sufficient amounts of Iron, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 6.2 times more Fat, 2.4 times more Saturated Fat and 11.7 times more Omega 6 than Sisymbrium Seeds.
• While 300 kcal of Whole Dried Sisymbrium Seeds contain 673 times more Omega 3 and 5.8 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Sisymbrium Seeds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Sisymbrium Seeds provide inadequate amounts of Omega 6