Comparing Nutrients in 300 calories Roasted Almonds VS Pink Grapefruit

Weight per 300 calories

• Roasted Almonds: 50.2g
• Pink Grapefruit: 714g

Roasted Almonds have 14.2 times more energy per 100g than Pink Grapefruit. It has very high energy density when compared to other foods. Raw Pink and Red Grapefruit having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Pink Grapefruit?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pink Grapefruit	7%	3%	90%

Macro Nutrients

	Roasted Almonds	Pink Grapefruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	3.57% 0.057g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	1.2% 0.21g	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	58.6% 76g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	68% 49.2g	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	17.4% 12.6g	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	% 11.5g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 25g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	30% 11.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pink Grapefruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	46% 414μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	29% 0.38mg	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	23.2% 93μg	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	248% 223mg	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	6.2% 0.93mg	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

	Roasted Almonds	Pink Grapefruit	Recommended Dietary Allowance
Calcium	13.4% 134mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	25.4% 0.23mg	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	7.14% 0.57mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	15.3% 64.3mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	6.83% 0.16mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	28.4% 964mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	17% 629g	3700g per day for Men 19-50 years

Roasted Almonds VS Pink Grapefruit Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Pink Grapefruit?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Pink Grapefruit:

• 300 calories of Roasted Almonds have 2.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 12.9 times more Vitamin E than Pink Grapefruit.
• While 300 kcal of Raw Pink and Red Grapefruit contain more Vitamin A, 8 times more Vitamin B1, 11.6 times more Vitamin B5, 5.5 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dry Roasted Almonds as well as Raw Pink and Red Grapefruit have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Pink Grapefruit:

• 300 calories of Roasted Almonds have 2.4 times more Copper, 3.3 times more Iron, 2.2 times more Magnesium, 7.1 times more Manganese, 1.8 times more Phosphorus and 3.3 times more Zinc than Pink Grapefruit.
• While 300 kcal of Raw Pink and Red Grapefruit contain 2.7 times more Potassium and 520.3 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Pink Grapefruit contain similar levels of Calcium per 300 calories.
• 300 calories of Pink Grapefruit lack sufficient amounts of Zinc
• Both Dry Roasted Almonds as well as Raw Pink and Red Grapefruit lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 26.4 times more Fat, 13.7 times more Saturated Fat, 31.4 times more Omega 6 and 1.9 times more Protein than Pink Grapefruit.
• While 300 kcal of Raw Pink and Red Grapefruit contain 7.2 times more Carbohydrate, 20.2 times more Sugars, 2520.1 times more Fructose and 2.1 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Pink Grapefruit offer comparable quantities of Energy per 300 calories.
• 300 calories of Pink Grapefruit provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Raw Pink and Red Grapefruit provide inadequate amounts of Omega 3 in 300 calories.