Comparing Nutrients in 300 calories Ground Cloves VS Blanched Almonds

Weight per 300 calories

• Ground Cloves: 110g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.2 times more energy per unit of mass than Ground Cloves Spices, which is very high in comparison to other foods. Ground Cloves having high energy density.

Which food has more nutrients per 300 calories - Ground Cloves or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Ground Cloves	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	55% 71.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	1.6% 1.17g	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	% 1.25g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0.022g	% 2.27g	g per day for Men 19-50 years
Fiber	98% 37g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	11.7% 6.54g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.97% 8.76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	6.84% 27.4μg	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	0.24% 0.22mg	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	64.4% 9.66mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Blanched Almonds	Recommended Dietary Allowance
Calcium	69% 692mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	44.8% 0.4mg	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	162% 13mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	67.5% 284mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	2862% 66mg	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	16.3% 114mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.9μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Cloves vs Blanched Almonds:

• Ground Cloves Spices have 1.8 times more Vitamin B1, 3.5 times more Vitamin B5, 7.3 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin E than Ground Cloves Spices.
• Both Ground Cloves Spices and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Ground Cloves Spices as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Cloves vs Blanched Almonds:

• Ground Cloves Spices have 5.8 times more Calcium, 7.8 times more Iron, 2.1 times more Magnesium, 70.6 times more Manganese, 3.3 times more Potassium, 4.8 times more Selenium, 31.4 times more Sodium and 1.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Copper and 2.1 times more Phosphorus than Ground Cloves Spices.

Comparison of macro-nutrients per 300 calories:

• Ground Cloves Spices have 2.2 times more Saturated Fat, 314.9 times more Omega 3, 7.6 times more Carbohydrate and 7.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Fat, 2.2 times more Omega 6 and 1.7 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Blanched Almonds have similar amounts of Energy and Sugars per 300 kcal.
• Both Ground Cloves Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.