Comparing Nutrients in 300 calories Sugar-apples VS Oil Roasted Almonds

Weight per 300 calories

• Sugar-apples: 319g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 6.5 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.

Which food has more nutrients per 300 calories - Sugar-apples or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sugar-apples	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.93g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	39.3% 6.7g	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	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	NA	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% 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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	37% 14g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Oil Roasted Almonds	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	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	11% 44.7μg	3.34% 13.3μg	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% 0mg	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	85.6% 13mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.66% 76.6mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	52.4% 0.47mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.2mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.9μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.7mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	6.3% 234g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sugar-apples vs Oil Roasted Almonds:

• Raw Sugar-apples have 7.7 times more Vitamin B1, 1.6 times more Vitamin B3, 6.4 times more Vitamin B5, 10.9 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Raw Sugar-apples and Oil Roasted Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Sugar-apples as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Sugar-apples vs Oil Roasted Almonds:

• Raw Sugar-apples have 2.3 times more Potassium and 168.9 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 2.3 times more Phosphorus and 4.8 times more Zinc than Raw Sugar-apples.
• Both Raw Sugar-apples and Oil Roasted Almonds have similar amounts of Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sugar-apples have 8.6 times more Carbohydrate and 2.7 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 29.5 times more Fat, 13.6 times more Saturated Fat, 52.3 times more Omega 6 and 1.6 times more Protein than Raw Sugar-apples.
• Both Raw Sugar-apples and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Sugar-apples as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.