Comparing Nutrients in 300 calories Roasted Almonds VS Boiled Rutabagas

Weight per 300 calories

• Roasted Almonds: 50.2g
• Boiled Rutabagas: 1000g

Roasted Almonds have 19.9 times more energy per 100g than Boiled Rutabagas. It has very high energy density when compared to other foods. Boiled and Drained Rutabagas having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Boiled Rutabagas?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Roasted Almonds	Boiled Rutabagas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	2.24% 0.38g	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	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	54.5% 39.5g	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	21.2% 15.4g	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	% 20.6g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 3.5g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	47.4% 18g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Rutabagas	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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	78.5% 1.02mg	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	37.5% 150μg	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	209% 188mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	13.4% 134mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	32.2% 0.29mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	42% 0.97mg	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	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	24.7% 915g	3700g per day for Men 19-50 years

Roasted Almonds VS Boiled Rutabagas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Boiled Rutabagas?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Boiled Rutabagas:

• 300 calories of Roasted Almonds have 1.5 times more Vitamin B2 and 5 times more Vitamin E than Boiled Rutabagas.
• While 300 kcal of Boiled and Drained Rutabagas contain 21.2 times more Vitamin B1, 3.9 times more Vitamin B3, 9.6 times more Vitamin B5, 15 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dry Roasted Almonds as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Boiled Rutabagas:

• 300 calories of Roasted Almonds have 1.9 times more Copper, 1.4 times more Magnesium and 1.4 times more Zinc than Boiled Rutabagas.
• While 300 kcal of Boiled and Drained Rutabagas contain 1.3 times more Calcium, 1.7 times more Phosphorus, 6 times more Potassium, 7 times more Selenium and 757.1 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Rutabagas contain similar levels of Iron and 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 14.6 times more Fat, 7.1 times more Saturated Fat and 17.1 times more Omega 6 than Boiled Rutabagas.
• While 300 kcal of Boiled and Drained Rutabagas contain 113.6 times more Omega 3, 6.5 times more Carbohydrate, 16.2 times more Sugars, 3069.7 times more Fructose and 3.3 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Rutabagas offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of Boiled Rutabagas provide inadequate amounts of Omega 6