Comparing Nutrients in 300 calories Roasted Almonds VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated

Weight per 300 calories

• Roasted Almonds: 50.2g
• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 3333g

Roasted Almonds have 66.4 times more energy per 100g than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated. It has very high energy density when compared to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%

Macro Nutrients

	Roasted Almonds	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	18% 3.07g	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	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	454% 5.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	1085% 174mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	5.13% 0.067mg	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	8.33% 33.3μg	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	7.4% 6.67mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	13.4% 134mg	6.67% 66.7mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	185% 1.67mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	635% 2667mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	72.5% 1.67mg	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	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	88% 3260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• Dry Roasted Almonds have more Vitamin E than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 9.8 times more Vitamin B2, 95.1 times more Vitamin B3, 5.8 times more Vitamin B5 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Dry Roasted Almonds as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• Dry Roasted Almonds have 2 times more Calcium than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 3 times more Copper, 2.3 times more Iron, 19.1 times more Magnesium, 1.5 times more Manganese, 10.7 times more Potassium, 310.1 times more Sodium and 2696.4 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have similar amounts of Phosphorus and Zinc per 300 kcal.
• Both Dry Roasted Almonds as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 4.4 times more Fat, 2.1 times more Omega 6, more Sugars, more Fiber and 3.2 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 1.5 times more Saturated Fat and 5.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.