Comparing Nutrients in 300 calories Roasted Almonds VS Boiled Balsam-pear , Leafy Tips

Weight per 300 calories

• Roasted Almonds: 50.2g
• Boiled Balsam-pear , Leafy Tips: 882g

Roasted Almonds have 17.6 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has very high energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Roasted Almonds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	45.3% 59g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	12.7% 9.18g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	44% 16.8g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	191% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	55% 8.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	516% 6.7mg	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	6.9% 27.6μg	194% 776μg	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	545% 491mg	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% 12mg	85.3% 12.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1199% 1439μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	13.4% 134mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	197% 1.77mg	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	23.4% 1.87mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	197% 829mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	206% 4.73mg	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	33.8% 236mg	97% 679mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	156% 5312mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	7.65% 115mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	21% 783g	3700g per day for Men 19-50 years

Roasted Almonds VS Boiled Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Boiled Balsam-pear , Leafy Tips?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Boiled Balsam-pear , Leafy Tips:

• 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain more Vitamin A, 33.6 times more Vitamin B1, 4.1 times more Vitamin B2, 4.8 times more Vitamin B3, 3.3 times more Vitamin B5, 98.3 times more Vitamin B6, 28.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Boiled Balsam-pear , Leafy Tips:

• 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 2.8 times more Calcium, 3.2 times more Copper, 4.8 times more Iron, 5.9 times more Magnesium, 4.2 times more Manganese, 2.9 times more Phosphorus, 14.9 times more Potassium, 7.9 times more Selenium, 76.2 times more Sodium, 1.6 times more Zinc and 647.3 times more Water than Dry Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 14.9 times more Fat, 7.3 times more Saturated Fat and 61.3 times more Omega 6 than Boiled Balsam-pear , Leafy Tips.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 114.3 times more Omega 3, 5.6 times more Carbohydrate, 3.8 times more Sugars, 3.1 times more Fiber and 3 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6