Comparing Nutrients in 300 calories Oil Roasted Almonds VS Mulberries

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Mulberries: 698g

Oil Roasted Almonds have 14.1 times more energy per 100g than Mulberries. It has very high energy density when compared to other foods. Raw Mulberries having low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Mulberries?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Mulberries	12%	7%	81%

Macro Nutrients

	Oil Roasted Almonds	Mulberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	78% 56.5g	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% 0g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	31.2% 12g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Mulberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 6.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	54.2% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	27% 0.35mg	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	3.34% 13.3μg	10.5% 42μg	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	282% 254mg	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	85.6% 13mg	40.5% 6.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Mulberries	Recommended Dietary Allowance
Calcium	14.4% 144mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	46.5% 0.42mg	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	22.7% 1.8mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	NA	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% 230mg	38% 265mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	40% 1353mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	7.6% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	4.65% 69.8mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	16.5% 612g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Mulberries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Mulberries?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Mulberries:

• 300 calories of Oil Roasted Almonds have 2.1 times more Vitamin E than Mulberries.
• While 300 kcal of Raw Mulberries contain 4.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 6 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Raw Mulberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Mulberries:

• 300 calories of Oil Roasted Almonds have 1.8 times more Zinc than Mulberries.
• While 300 kcal of Raw Mulberries contain 1.9 times more Calcium, 7.1 times more Iron, 3.9 times more Potassium, 2.1 times more Selenium and 442 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Mulberries contain similar levels of Copper, Magnesium and Phosphorus per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 10 times more Fat, 11 times more Saturated Fat and 4.6 times more Omega 6 than Mulberries.
• While 300 kcal of Raw Mulberries contain 7.8 times more Carbohydrate, 25.1 times more Sugars and 2.3 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Mulberries offer comparable quantities of Energy and Protein per 300 calories.
• Both Oil Roasted Almonds as well as Raw Mulberries provide inadequate amounts of Omega 3 in 300 calories.