Comparing Nutrients in 300 calories Roasted Almonds VS Muscadine Grapes

Weight per 300 calories

• Roasted Almonds: 50.2g
• Muscadine Grapes: 526g

Roasted Almonds have 10.5 times more energy per 100g than Muscadine Grapes. It has very high energy density when compared to other foods. Raw Muscadine Grapes having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Muscadine Grapes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Muscadine Grapes	5%	7%	88%

Macro Nutrients

	Roasted Almonds	Muscadine Grapes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	2.55% 2.47g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	56.4% 73.3g	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	28.5% 20.6g	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	% 19.3g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 3g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	54% 20.5g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Muscadine Grapes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	607% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	NA	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	2.63% 10.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	38% 34.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Muscadine Grapes	Recommended Dietary Allowance
Calcium	13.4% 134mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	69.6% 0.63mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	451% 10.4mg	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% 126mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	31.4% 1068mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	5.26% 0.58mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	12% 444g	3700g per day for Men 19-50 years

Roasted Almonds VS Muscadine Grapes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Muscadine Grapes?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Muscadine Grapes:

• 300 calories of Roasted Almonds have 2.6 times more Vitamin B9 than Muscadine Grapes.
• While 300 kcal of Raw Muscadine Grapes contain 13.1 times more Vitamin B2 and more Vitamin C than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin C
• 300 calories of Muscadine Grapes have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Raw Muscadine Grapes have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Muscadine Grapes:

• 300 calories of Roasted Almonds have 1.4 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus and 2.9 times more Zinc than Muscadine Grapes.
• While 300 kcal of Raw Muscadine Grapes contain 1.4 times more Calcium, 9.3 times more Manganese, 3 times more Potassium and 366.9 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Muscadine Grapes contain similar levels of Copper per 300 calories.
• 300 calories of Muscadine Grapes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 10.7 times more Fat and 2.5 times more Protein than Muscadine Grapes.
• While 300 kcal of Raw Muscadine Grapes contain 7 times more Carbohydrate, 4112.6 times more Fructose and 3.8 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Muscadine Grapes offer comparable quantities of Energy per 300 calories.