Comparing Nutrients in 300 calories Oil Roasted Almonds VS Taro

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Taro: 268g

Oil Roasted Almonds have 5.4 times more energy per 100g than Taro. It has very high energy density when compared to other foods. Raw Taro having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Taro	5%	2%	93%

Macro Nutrients

	Oil Roasted Almonds	Taro	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	0.91% 0.16g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	1.48% 1.07g	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	29% 11g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.2% 10.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	21.2% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	58.3% 0.76mg	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	14.7% 59μg	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	13.4% 12mg	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	42.5% 6.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.23% 2.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Taro	Recommended Dietary Allowance
Calcium	14.4% 144mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	51% 0.46mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	21% 88.4mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	44.6% 1.03mg	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	32% 225mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	3.4% 1.88μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	1.96% 29.5mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	5.1% 189g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Taro Nutrients Per 300 Kcal

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

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

• 300 calories of Oil Roasted Almonds have 5.8 times more Vitamin B2 and 2 times more Vitamin E than Taro.
• While 300 kcal of Raw Taro contain 5.6 times more Vitamin B1, 7.2 times more Vitamin B5, 13 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Taro provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Taro have insufficient amounts of Vitamin B2
• Both Oil Roasted Almonds as well as Raw Taro have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Oil Roasted Almonds have 1.2 times more Calcium, 1.2 times more Iron, 1.5 times more Magnesium and 2.5 times more Zinc than Taro.
• While 300 kcal of Raw Taro contain 4.6 times more Potassium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Taro contain similar levels of Copper, Manganese and Phosphorus per 300 calories.
• 300 calories of Taro lack sufficient amounts of Zinc
• Both Oil Roasted Almonds as well as Raw Taro lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 50.9 times more Fat, 18.9 times more Saturated Fat, 43 times more Omega 6 and 2.6 times more Protein than Taro.
• While 300 kcal of Raw Taro contain 8.1 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Taro offer comparable quantities of Energy per 300 calories.
• 300 calories of Taro provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Raw Taro provide inadequate amounts of Omega 3 in 300 calories.