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

Weight per 300 calories

• Roasted Almonds: 50.2g
• Balsam-pear , Leafy Tips: 1000g

Roasted Almonds have 19.9 times more energy per 100g than Balsam-pear , Leafy Tips. It has very high energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Roasted Almonds	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	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	NA	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	NA	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	25.3% 33g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 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	NA	38g per day for Men 19-50 years
Protein	18.8% 10.5g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	618% 8.03mg	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	320% 1280μg	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	978% 880mg	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	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

	Roasted Almonds	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	13.4% 134mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	223% 2mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	233% 5.36mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips contain more Vitamin A, 46.9 times more Vitamin B1, 6 times more Vitamin B2, 6.1 times more Vitamin B3, 3.9 times more Vitamin B5, 117.7 times more Vitamin B6, 46.4 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Balsam-pear , Leafy Tips contain 6.2 times more Calcium, 3.6 times more Copper, 10.9 times more Iron, 6.1 times more Magnesium, 4.8 times more Manganese, 4.2 times more Phosphorus, 17 times more Potassium, 9 times more Selenium, 73.1 times more Sodium, 1.8 times more Zinc and 738.2 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 3.8 times more Fat than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 3.1 times more Carbohydrate and 5 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.