Comparing Nutrients in 500 calories Abiyuch VS Roasted Almonds

Weight per 500 calories

• Abiyuch: 725g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 8.7 times more energy per unit of mass than Raw Abiyuch, which is very high in comparison to other foods. Abiyuch having low energy density.

Which food has more nutrients per 500 calories - Abiyuch or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Abiyuch	8%	1%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Abiyuch	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	NA	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	85.5% 62g	5.6% 4.06g	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	38% 27.5g	0.012% 0.008g	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	% 32.6g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 3.97g	g per day for Men 19-50 years
Fiber	101% 38.4g	24% 9.1g	38g per day for Men 19-50 years
Protein	19.4% 11g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.03% 36.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.75% 0.11mg	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	NA	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	436% 392mg	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	133% 20mg	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

	Abiyuch	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.8% 58mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	102% 0.92mg	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	146% 11.7mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	81% 1.87mg	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	48.7% 341mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.25mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	15.6% 579g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Abiyuch vs Roasted Almonds:

• Raw Abiyuch has more Vitamin C than Dry Roasted Almonds.
• Both Raw Abiyuch as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Abiyuch vs Roasted Almonds:

• Raw Abiyuch has 3.7 times more Iron, 3.7 times more Potassium, 57.8 times more Sodium and 287.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Calcium, 2.2 times more Copper, 1.3 times more Magnesium and 1.4 times more Manganese than Raw Abiyuch.
• Both Raw Abiyuch and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Abiyuch has 7.3 times more Carbohydrate, 15.2 times more Sugars, 3293.3 times more Fructose and 4.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 60.6 times more Fat, 33.7 times more Saturated Fat and 1.6 times more Protein than Raw Abiyuch.
• Both Raw Abiyuch and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Abiyuch as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 500 kcal.