Comparing Nutrients in 300 calories Oil Roasted Almonds VS Snacks, fruit leather, rolls

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Snacks, fruit leather, rolls: 81g

Oil Roasted Almonds have 1.6 times more energy per 100g than Snacks, fruit leather, rolls. It has very high energy density when compared to other foods. Snacks, fruit leather, rolls having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Snacks, fruit leather, rolls?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Oil Roasted Almonds	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.06% 0.097g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	2.05% 0.35g	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	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	55% 39.8g	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	0% 0g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	0.14% 0.081g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.54% 4.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	5.66% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	1.24% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	0.47% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	18.7% 0.24mg	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	0.4% 1.6μg	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	108% 97mg	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	3% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	14.4% 144mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	15.4% 0.14mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	3.85% 16mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	6.47% 0.15mg	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	3.6% 25mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	0.59% 0.32μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	1.4% 0.15mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.22% 8.25g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Snacks, Fruit Leather, Rolls Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Snacks, fruit leather, rolls?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Snacks, fruit leather, rolls:

• 300 calories of Oil Roasted Almonds have 23.9 times more Vitamin B2, 22.4 times more Vitamin B3 and 28.3 times more Vitamin E than Snacks, fruit leather, rolls.
• While 300 kcal of Snacks, fruit leather, rolls contain 4.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• 300 calories of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Oil Roasted Almonds as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Snacks, fruit leather, rolls:

• 300 calories of Oil Roasted Almonds have 5.6 times more Calcium, 3.4 times more Copper, 2.2 times more Iron, 8.4 times more Magnesium, 8.2 times more Manganese, 9.2 times more Phosphorus, 1.5 times more Potassium and 9.9 times more Zinc than Snacks, fruit leather, rolls.
• While 300 kcal of Snacks, fruit leather, rolls contain 518.6 times more Sodium than Oil Roasted Almonds.
• 300 calories of Snacks, fruit leather, rolls lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Oil Roasted Almonds as well as Snacks, fruit leather, rolls lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 11.2 times more Fat, 3.8 times more Saturated Fat, 19.2 times more Omega 6, more Fiber and 129.8 times more Protein than Snacks, fruit leather, rolls.
• While 300 kcal of Snacks, fruit leather, rolls contain more Omega 3, 7.9 times more Carbohydrate and 17.7 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, fruit leather, rolls offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of Snacks, fruit leather, rolls provide inadequate amounts of Omega 6, Fiber and Protein