Comparing Nutrients in 300 calories Raw Frozen Rhubarb VS Roasted Almonds

Weight per 300 calories

• Raw Frozen Rhubarb: 1429g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 28.5 times more energy per unit of mass than Raw Frozen Rhubarb, which is very high in comparison to other foods. Raw Frozen Rhubarb having very low energy density.

Discover which food has more nutrients per 300 calories - Raw Frozen Rhubarb or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Raw Frozen Rhubarb	9%	4%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Raw Frozen Rhubarb	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	14% 7.86g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Raw Frozen Rhubarb	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	5.25% 0.068mg	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	28.6% 114μg	6.9% 27.6μg	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	76% 68.6mg	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	25.7% 3.86mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	349% 419μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Frozen Rhubarb	Roasted Almonds	Recommended Dietary Allowance
Calcium	277% 2771mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	61.3% 0.55mg	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	51.8% 4.14mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	61.2% 257mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	60.2% 1.4mg	48.7% 1.1mg	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	24.5% 171mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	45.4% 1543mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	36% 1336g	0.033% 1.2g	3700g per day for Men 19-50 years

Raw Frozen Rhubarb VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Frozen Rhubarb or Roasted Almonds?

Lets compare vitamin content per 300 calories of Raw Frozen Rhubarb vs Roasted Almonds:

• 300 calories of Raw Frozen Rhubarb have more Vitamin A, 11.5 times more Vitamin B1, 1.6 times more Vitamin B3, 5.8 times more Vitamin B5, 5.2 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.4 times more Vitamin B2 and 3.1 times more Vitamin E than Raw Frozen Rhubarb.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Frozen Rhubarb as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Raw Frozen Rhubarb vs Roasted Almonds:

• 300 calories of Raw Frozen Rhubarb have 20.6 times more Calcium, 2.2 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 4.3 times more Potassium, 15.7 times more Selenium and 1104.9 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.7 times more Copper and 1.4 times more Phosphorus than Raw Frozen Rhubarb.
• Both Raw Frozen Rhubarb and Roasted Almonds contain similar levels of Zinc per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Frozen Rhubarb have 6.9 times more Carbohydrate, 6.4 times more Sugars and 4.7 times more Fiber than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 16.8 times more Fat, 5 times more Saturated Fat, 8.4 times more Omega 6 and 1.3 times more Protein than Raw Frozen Rhubarb.
• Both Raw Frozen Rhubarb and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Raw Frozen Rhubarb provide inadequate amounts of Omega 6
• Both Raw Frozen Rhubarb as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.