Comparing Nutrients in 300 calories Passion-fruit, Purple VS Almonds

Weight per 300 calories

• Passion-fruit, Purple: 309g
• Almonds: 51.8g

Almonds have 6 times more energy per unit of mass than Raw Passion-fruit, Purple, which is very high in comparison to other foods. Passion-fruit, Purple having average energy density.

Which food has more nutrients per 300 calories - Passion-fruit, Purple or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Passion-fruit, Purple	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	7.46% 1.27g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	3.1% 2.25g	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	NA	0.079% 0.057g	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	84.6% 32g	17% 6.48g	38g per day for Men 19-50 years
Protein	12% 6.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Almonds	Recommended Dietary Allowance
Vitamin A	22% 198μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.3μg	5.7% 22.8μg	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	103% 93mg	0% 0mg	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	0.41% 0.062mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Almonds	Recommended Dietary Allowance
Calcium	3.7% 37mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	59.4% 0.53mg	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	62% 4.95mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	21.4% 89.7mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30% 210mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	31.7% 1076mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.86μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	5.77% 86.6mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	6.1% 226g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Passion-fruit, Purple vs Almonds:

• Raw Passion-fruit, Purple has more Vitamin A, 2.5 times more Vitamin B3, 4.4 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain more Vitamin B1, 1.5 times more Vitamin B2 and 214.7 times more Vitamin E than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Passion-fruit, Purple vs Almonds:

• Raw Passion-fruit, Purple has 2.6 times more Iron, 2.8 times more Potassium, 167.1 times more Sodium and 98.7 times more Water than Almonds.
• While Almonds contain 3.8 times more Calcium, 2 times more Copper, 1.6 times more Magnesium and 5.2 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Almonds have similar amounts of Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit, Purple has 6.5 times more Carbohydrate, 15.4 times more Sugars and 5 times more Fiber than Almonds.
• While Almonds contain 11.9 times more Fat, 10.8 times more Saturated Fat, 5 times more Omega 6 and 1.6 times more Protein than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Passion-fruit, Purple as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.