Comparing Nutrients in 300 calories Roasted Almonds VS Pie, fried pies, fruit

Weight per 300 calories

• Roasted Almonds: 50.2g
• Pie, fried pies, fruit: 95g

Roasted Almonds have 1.9 times more energy per 100g than Pie, fried pies, fruit. It has very high energy density when compared to other foods. Pie, fried pies, fruit having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Pie, fried pies, fruit?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	27% 4.56g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	28% 20.3g	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	6.5% 2.47g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.53% 4.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	2.2% 0.028mg	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	4.27% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.16% 0.076μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.37% 1.23mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.24% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	13.4% 134mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	4.96% 0.045mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	2.26% 9.5mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	9.25% 0.21mg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	4.14% 2.28μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	21% 316mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.96% 35.7g	3700g per day for Men 19-50 years

Roasted Almonds VS Pie, Fried Pies, Fruit Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Pie, fried pies, fruit?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Pie, fried pies, fruit:

• 300 calories of Roasted Almonds have 6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 7.3 times more Vitamin E than Pie, fried pies, fruit.
• While 300 kcal of Pie, fried pies, fruit contain 3.5 times more Vitamin B1 than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• 300 calories of Pie, fried pies, fruit have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Pie, fried pies, fruit:

• 300 calories of Roasted Almonds have 6.4 times more Calcium, 12.4 times more Copper, 1.6 times more Iron, 14.7 times more Magnesium, 5.3 times more Manganese, 5.8 times more Phosphorus, 5.8 times more Potassium and 7.6 times more Zinc than Pie, fried pies, fruit.
• While 300 kcal of Pie, fried pies, fruit contain 210.1 times more Sodium than Dry Roasted Almonds.
• 300 calories of Pie, fried pies, fruit lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc
• Both Dry Roasted Almonds as well as Pie, fried pies, fruit lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 1.7 times more Fat, 1.4 times more Omega 6, 2.2 times more Fiber and 3.7 times more Protein than Pie, fried pies, fruit.
• While 300 kcal of Pie, fried pies, fruit contain 107.5 times more Omega 3, 3.8 times more Carbohydrate and 8.3 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Pie, fried pies, fruit offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of Pie, fried pies, fruit provide inadequate amounts of Protein