Comparing Nutrients in 300 calories Roasted Almonds VS Potherb Jute

Weight per 300 calories

• Roasted Almonds: 50.2g
• Potherb Jute: 882g

Roasted Almonds have 17.6 times more energy per 100g than Potherb Jute. It has very high energy density when compared to other foods. Raw Potherb Jute having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Roasted Almonds	Potherb Jute	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	6.07% 1.03g	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	39.4% 51g	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	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	273% 2453μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	371% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	407% 5.3mg	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	271% 1085μg	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	363% 326mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	13.4% 134mg	184% 1835mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	250% 2.25mg	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	525% 42mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	134% 565mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	47% 1.1mg	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	105% 732mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	145% 4932mg	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	4.7% 70.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	63.4% 6.97mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	21% 774g	3700g per day for Men 19-50 years

Roasted Almonds VS Potherb Jute Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Potherb Jute?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Potherb Jute:

• 300 kcal of Raw Potherb Jute contain more Vitamin A, 30.4 times more Vitamin B1, 8 times more Vitamin B2, 6.1 times more Vitamin B3, 3.9 times more Vitamin B5, 77.6 times more Vitamin B6, 39.3 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 Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Potherb Jute:

• 300 kcal of Raw Potherb Jute contain 13.7 times more Calcium, 4.1 times more Copper, 22.4 times more Iron, 4 times more Magnesium, 3.1 times more Phosphorus, 13.8 times more Potassium, 7.9 times more Selenium, 4.2 times more Zinc and 640.2 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Potherb Jute contain similar levels of Manganese per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 11.9 times more Fat, 6.1 times more Saturated Fat and 6.3 times more Omega 6 than Potherb Jute.
• While 300 kcal of Raw Potherb Jute contain 4.9 times more Carbohydrate and 3.9 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Potherb Jute offer comparable quantities of Energy per 300 calories.
• Both Dry Roasted Almonds as well as Raw Potherb Jute provide inadequate amounts of Omega 3 in 300 calories.