Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with Salt VS Roasted Almonds

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 1563g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 18.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips with Salt, which is very high in comparison to other foods. Boiled Balsam-pear , Leafy Tips with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.22% 3.13g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	NA	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	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	NA	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	NA	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	78% 29.7g	24% 9.1g	38g per day for Men 19-50 years
Protein	100% 56.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	210% 1891μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	339% 4.4mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	913% 12mg	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	344% 1375μg	11.5% 46μg	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	965% 869mg	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	151% 22.7mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2124% 2548μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	65.6% 656mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	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	199% 16mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	364% 8.38mg	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	172% 1203mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	277% 9406mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	259% 3891mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	37.5% 1386g	0.054% 2g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Roasted Almonds?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Roasted Almonds:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have more Vitamin A, 35.7 times more Vitamin B1, 4.4 times more Vitamin B2, 5.1 times more Vitamin B3, 3.5 times more Vitamin B5, 104.4 times more Vitamin B6, 29.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Roasted Almonds provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Roasted Almonds:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 2.9 times more Calcium, 3.4 times more Copper, 5.1 times more Iron, 6.3 times more Magnesium, 4.5 times more Manganese, 3.1 times more Phosphorus, 15.8 times more Potassium, 8.4 times more Selenium, 1551.1 times more Sodium, 1.7 times more Zinc and 687.7 times more Water than Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 5.5 times more Carbohydrate, 4 times more Sugars, 3.3 times more Fiber and 3.2 times more Protein than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 14.1 times more Fat than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Roasted Almonds offer comparable quantities of Energy per 500 calories.