Comparing Nutrients in 500 calories Instant Coffee VS Roasted Almonds

Weight per 500 calories

• Instant Coffee: 142g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Regular Instant Coffee Powder, which is very high in comparison to other foods. Instant Coffee having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Instant Coffee	14%	1%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Instant Coffee	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	82% 107g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	24% 9.1g	38g per day for Men 19-50 years
Protein	31% 17.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Instant Coffee	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	0.94% 0.011mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.06% 0.1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	249% 40mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.75% 0.14mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.16% 0.041mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Coffee	Roasted Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	78% 6.25mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	61.3% 429mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	147% 5007mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.054% 2g	3700g per day for Men 19-50 years

Instant Coffee VS Roasted Almonds Nutrients Per 500 Kcal

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

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

• 500 calories of Instant Coffee have 13.1 times more Vitamin B3 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 9.5 times more Vitamin B2, more Vitamin B9 and more Vitamin E than Regular Instant Coffee Powder.
• 500 calories of Instant Coffee have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Regular Instant Coffee Powder as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Instant Coffee vs Roasted Almonds:

• 500 calories of Instant Coffee have 2 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 8.4 times more Potassium and 10.7 times more Selenium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 4.7 times more Copper and 5.6 times more Zinc than Regular Instant Coffee Powder.
• Both Instant Coffee and Roasted Almonds contain similar levels of Calcium and Phosphorus per 500 calories.
• 500 calories of Instant Coffee lack sufficient amounts of Zinc
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Instant Coffee have 6.1 times more Carbohydrate than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 62 times more Fat, 12.3 times more Saturated Fat, 42.5 times more Omega 6 and more Fiber than Regular Instant Coffee Powder.
• Both Instant Coffee and Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Instant Coffee provide inadequate amounts of Omega 6 and Fiber
• Both Regular Instant Coffee Powder as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.