Comparing Nutrients in 300 calories Sweetened Frozen Peach Slices VS Blanched Almonds

Weight per 300 calories

• Sweetened Frozen Peach Slices: 319g
• Blanched Almonds: 50.8g

Blanched Almonds have 6.3 times more energy per unit of mass than Sweetened Frozen Peach Slices, which is very high in comparison to other foods. Sweetened Frozen Peach Slices having average energy density.

Which food has more nutrients per 300 calories - Sweetened Frozen Peach Slices or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Peach Slices	3%	1%	96%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sweetened Frozen Peach Slices	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.41g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0.4% 0.006g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	98% 70.8g	3.25% 2.35g	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% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	15% 5.74g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	3.6% 2g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Peach Slices	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	4.96% 44.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.46% 0.041mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.43% 0.42mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	4.5% 0.058mg	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	2.4% 9.57μg	6.23% 25μg	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	334% 301mg	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	13% 1.98mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.85% 7.02μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Peach Slices	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	58% 0.52mg	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	14.8% 1.2mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	4.02% 0.093mg	40.6% 0.93mg	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	5% 35mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.32% 1.28μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.28% 19mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	6.45% 239g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Frozen Peach Slices vs Blanched Almonds:

• Sweetened Frozen Peach Slices have more Vitamin A, 2.6 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B9 and 6.1 times more Vitamin E than Sweetened Frozen Peach Slices.
• Both Sweetened Frozen Peach Slices and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Sweetened Frozen Peach Slices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Frozen Peach Slices vs Blanched Almonds:

• Sweetened Frozen Peach Slices have 1.2 times more Potassium and 104 times more Water than Blanched Almonds.
• While Blanched Almonds contain 12.5 times more Calcium, 6.8 times more Copper, 1.4 times more Iron, 8.5 times more Magnesium, 10.1 times more Manganese, 7 times more Phosphorus and 9.5 times more Zinc than Sweetened Frozen Peach Slices.
• Both Sweetened Frozen Peach Slices as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweetened Frozen Peach Slices have 8.1 times more Carbohydrate and 30.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 64.4 times more Fat, 45 times more Saturated Fat, 31.3 times more Omega 6 and 5.4 times more Protein than Sweetened Frozen Peach Slices.
• Both Sweetened Frozen Peach Slices and Blanched Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Sweetened Frozen Peach Slices as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.