Comparing Nutrients in 300 calories Blanched Almonds VS Ground Nutmeg

Weight per 300 calories

• Blanched Almonds: 50.8g
• Ground Nutmeg: 57g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Ground Nutmeg?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Blanched Almonds	Ground Nutmeg	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	46.3% 15g	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	1.18% 0.2g	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	21.7% 28g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	2.36% 1.7g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	19.4% 11g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.32% 2.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	7.03% 0.091mg	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	11% 43.4μg	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	1.9% 1.7mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Ground Nutmeg	Recommended Dietary Allowance
Calcium	12% 120mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	65.2% 0.59mg	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	21.7% 1.74mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	72% 1.66mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.66% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.61% 9.14mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.096% 3.56g	3700g per day for Men 19-50 years

Blanched Almonds VS Ground Nutmeg Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Ground Nutmeg?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Ground Nutmeg:

• 300 calories of Blanched Almonds have 11.1 times more Vitamin B2, 2.4 times more Vitamin B3 and more Vitamin E than Ground Nutmeg.
• While 300 kcal of Ground Nutmeg Spices contain 2 times more Vitamin B1, 1.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B6
• 300 calories of Ground Nutmeg have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Blanched Almonds as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Ground Nutmeg:

• 300 calories of Blanched Almonds have 1.3 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium and 1.2 times more Zinc than Ground Nutmeg.
• While 300 kcal of Ground Nutmeg Spices contain 1.8 times more Manganese than Blanched Almonds.
• Both Blanched Almonds and Ground Nutmeg contain similar levels of Calcium, Copper and Iron per 300 calories.
• 300 calories of Ground Nutmeg lack sufficient amounts of Potassium
• Both Blanched Almonds as well as Ground Nutmeg Spices lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 1.3 times more Fat, 31.4 times more Omega 6 and 3.3 times more Protein than Ground Nutmeg.
• While 300 kcal of Ground Nutmeg Spices contain 7.4 times more Saturated Fat, 3 times more Carbohydrate and 2.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Ground Nutmeg offer comparable quantities of Energy per 300 calories.
• 300 calories of Ground Nutmeg provide inadequate amounts of Omega 6 and Protein
• Both Blanched Almonds as well as Ground Nutmeg Spices provide inadequate amounts of Omega 3 in 300 calories.