Comparing Nutrients in 300 calories Sugar-apples VS Almond paste

Weight per 300 calories

• Sugar-apples: 319g
• Almond paste: 65.5g

Almond paste has 4.9 times more energy per unit of mass than Raw Sugar-apples, which is very high in comparison to other foods. Sugar-apples having average energy density.

Discover which food has more nutrients per 300 calories - Sugar-apples or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Almond paste	8%	52%	40%

Macro Nutrients

	Sugar-apples	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.93g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	32.8% 23.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	1.8% 0.024mg	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	11% 44.7μg	12% 48μg	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	129% 116mg	0.073% 0.066mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Almond paste	Recommended Dietary Allowance
Calcium	7.66% 76.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	33% 0.3mg	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	24% 1.9mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	NA	24.4% 0.56mg	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	14.6% 102mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.9μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.7mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	6.3% 234g	0.25% 9.22g	3700g per day for Men 19-50 years

Sugar-apples VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sugar-apples or Almond paste?

Lets compare vitamin content per 300 calories of Sugar-apples vs Almond paste:

• 300 calories of Sugar-apples have 6.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 9.7 times more Vitamin B5, 27.1 times more Vitamin B6 and 1768.7 times more Vitamin C than Almond paste.
• Both Sugar-apples and Almond paste provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Sugar-apples as well as Almond paste have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Sugar-apples vs Almond paste:

• 300 calories of Sugar-apples have 1.8 times more Iron, 3.8 times more Potassium and 25.3 times more Water than Almond paste.
• While 300 kcal of Almond paste contain 1.5 times more Calcium, 1.3 times more Magnesium, 1.7 times more Phosphorus and 3 times more Zinc than Raw Sugar-apples.
• Both Sugar-apples and Almond paste contain similar levels of Copper per 300 calories.
• 300 calories of Sugar-apples lack sufficient amounts of Zinc
• Both Raw Sugar-apples as well as Almond paste lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sugar-apples have 2.4 times more Carbohydrate and 4.5 times more Fiber than Almond paste.
• While 300 kcal of Almond paste contain 19.6 times more Fat, more Omega 3 and 28.6 times more Omega 6 than Raw Sugar-apples.
• Both Sugar-apples and Almond paste offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Sugar-apples provide inadequate amounts of Omega 3 and Omega 6