Comparing Nutrients in 500 calories Balsam-pear , Leafy Tips VS Oil Roasted Almonds

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 20.2 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is very high in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Balsam-pear , Leafy Tips	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	NA	11% 3.47g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	5.17% 3.75g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	NA	22.8% 8.65g	38g per day for Men 19-50 years
Protein	158% 88.3g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	161% 1450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	7.48% 0.097mg	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	533% 2133μg	5.56% 22.2μg	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	1630% 1467mg	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	NA	143% 21.4mg	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

	Balsam-pear , Leafy Tips	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	140% 1400mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	87.4% 0.79mg	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	425% 34mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	88% 2.03mg	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	236% 1650mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	298% 10133mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	0.062% 2.3g	3700g per day for Men 19-50 years

Balsam-pear , Leafy Tips VS Oil Roasted Almonds Nutrients Per 500 Kcal

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

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

• 500 calories of Balsam-pear , Leafy Tips have more Vitamin A, 39.8 times more Vitamin B1, 9.4 times more Vitamin B2, 6.1 times more Vitamin B3, 5.6 times more Vitamin B5, 137.7 times more Vitamin B6, 95.9 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Balsam-pear , Leafy Tips as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Balsam-pear , Leafy Tips have 5.8 times more Calcium, 4.3 times more Copper, 11.2 times more Iron, 6.3 times more Magnesium, 4.4 times more Manganese, 4.3 times more Phosphorus, 17.6 times more Potassium, 4.4 times more Selenium, 222.6 times more Sodium, 2 times more Zinc and 644.9 times more Water than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Leafy Tips have 3.8 times more Carbohydrate and 5.1 times more Protein than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 4 times more Fat than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.