Comparing Nutrients in 500 calories Beets VS Roasted Almonds

Weight per 500 calories

• Beets: 1163g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 13.9 times more energy per unit of mass than Raw Beets, which is very high in comparison to other foods. Beets having low energy density.

Discover which food has more nutrients per 500 calories - Beets or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Beets	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.04% 1.98g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	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	85.5% 111g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	108% 78.6g	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	85.7% 32.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Beets	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.6% 23.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.8% 0.47mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	317% 1267μg	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	63.3% 57mg	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	3.1% 0.47mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.94% 2.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Roasted Almonds	Recommended Dietary Allowance
Calcium	18.6% 186mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	116% 9.3mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	63.7% 267mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	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	66.4% 465mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	111% 3779mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	27.5% 1018g	0.054% 2g	3700g per day for Men 19-50 years

Beets VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Beets or Roasted Almonds?

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

• 500 calories of Beets have 5.6 times more Vitamin B1, 1.3 times more Vitamin B3, 6.7 times more Vitamin B5, 6.9 times more Vitamin B6, 27.6 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2.2 times more Vitamin B2 and 43 times more Vitamin E than Raw Beets.
• 500 calories of Beets have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Beets as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Beets vs Roasted Almonds:

• 500 calories of Beets have 3 times more Iron, 2 times more Manganese, 6.3 times more Potassium, 4.9 times more Selenium, 361.6 times more Sodium, 1.5 times more Zinc and 505.4 times more Water than Roasted Almonds.
• Both Beets and Roasted Almonds contain similar levels of Calcium, Copper, Magnesium and Phosphorus per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Beets have 6.3 times more Carbohydrate, 19.3 times more Sugars and 3.6 times more Fiber than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 22.2 times more Fat, 10.9 times more Saturated Fat and 16.9 times more Omega 6 than Raw Beets.
• Both Beets and Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Beets provide inadequate amounts of Omega 6
• Both Raw Beets as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.