Comparing Nutrients in 500 calories Chicory Roots VS Almonds

Weight per 500 calories

• Chicory Roots: 694g
• Almonds: 86.4g

Almonds have 8 times more energy per unit of mass than Raw Chicory Roots, which is very high in comparison to other foods. Chicory Roots having average energy density.

Which food has more nutrients per 500 calories - Chicory Roots or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Chicory Roots	7%	2%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Chicory Roots	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.64% 0.09g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	83.6% 60.6g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	27.4% 10.4g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Chicory Roots	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.67mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	9.5% 38μg	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	38.6% 34.7mg	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	148% 22mg	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

	Chicory Roots	Almonds	Recommended Dietary Allowance
Calcium	28.5% 285mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	99% 0.89mg	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	69.4% 5.56mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60.5% 424mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	15% 556g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chicory Roots vs Almonds:

• Raw Chicory Roots have 1.6 times more Vitamin B1, 5.5 times more Vitamin B5, 14.1 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 4.7 times more Vitamin B2 than Raw Chicory Roots.
• Both Raw Chicory Roots and Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Chicory Roots as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chicory Roots vs Almonds:

• Raw Chicory Roots have 1.2 times more Calcium, 1.7 times more Iron, 3.2 times more Potassium, 1.4 times more Selenium, 402.1 times more Sodium and 145.9 times more Water than Almonds.
• While Almonds contain 1.7 times more Copper and 1.5 times more Magnesium than Raw Chicory Roots.
• Both Raw Chicory Roots and Almonds have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Chicory Roots have 34.8 times more Omega 3, 6.5 times more Carbohydrate and 16.1 times more Sugars than Almonds.
• While Almonds contain 31 times more Fat, 9.8 times more Saturated Fat, 20.4 times more Omega 6 and 1.9 times more Protein than Raw Chicory Roots.
• Both Raw Chicory Roots and Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Chicory Roots as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.