Comparing Nutrients in 300 calories Blanched Almonds VS Canned Vegetable Juice Cocktail

Weight per 300 calories

• Blanched Almonds: 50.8g
• Canned Vegetable Juice Cocktail: 1364g

Blanched Almonds have 26.8 times more energy per 100g than Canned Vegetable Juice Cocktail. It has very high energy density when compared to other foods. Canned Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Canned Vegetable Juice Cocktail?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Blanched Almonds	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	5.13% 0.87g	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	40.6% 52.8g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	53.4% 38.7g	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	26.3% 19g	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	% 18.7g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.95g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	18% 6.8g	38g per day for Men 19-50 years
Protein	19.4% 11g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0% 0μg	53% 477μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	61.5% 9.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	74.5% 0.97mg	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	71.6% 286μg	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	823% 740mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	69.3% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	12% 120mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	103% 0.93mg	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	47.7% 3.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	47.4% 1.1mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	74% 2523mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	154% 2305mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	34.7% 1283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Canned Vegetable Juice Cocktail:

• Canned Vegetable Juice Cocktail contains more Vitamin A, 7 times more Vitamin B1, 5.5 times more Vitamin B3, 21.3 times more Vitamin B5, 16.6 times more Vitamin B6, 11.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Canned Vegetable Juice Cocktail have similar amounts of Vitamin B2 and Vitamin E per 300 kcal.
• Both Blanched Almonds as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Canned Vegetable Juice Cocktail:

• Canned Vegetable Juice Cocktail contains 1.6 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 7.5 times more Potassium, 1.7 times more Selenium, 238.5 times more Sodium and 559.5 times more Water than Blanched Almonds.
• Both Blanched Almonds and Canned Vegetable Juice Cocktail have similar amounts of Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 6.3 times more Fat, 1.7 times more Saturated Fat and 7.2 times more Omega 6 than Canned Vegetable Juice Cocktail.
• While Canned Vegetable Juice Cocktail contains 80.5 times more Omega 3, 5.6 times more Carbohydrate, 16.5 times more Sugars, more Fructose and 1.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Canned Vegetable Juice Cocktail have similar amounts of Energy and Protein per 300 kcal.
• Both Blanched Almonds as well as Canned Vegetable Juice Cocktail have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.