Comparing Nutrients in 500 calories Boiled Escarole VS Roasted Almonds

Weight per 500 calories

• Boiled Escarole: 3333g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 39.9 times more energy per unit of mass than Boiled and Drained Escarole without Salt, which is very high in comparison to other foods. Boiled Escarole having very low energy density.

Which food has more nutrients per 500 calories - Boiled Escarole or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Escarole	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	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	78.7% 102g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	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	246% 93g	24% 9.1g	38g per day for Men 19-50 years
Protein	68.5% 38.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	348% 3133μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	650% 2600μg	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	122% 110mg	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	89% 13.3mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5886% 7063μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Roasted Almonds	Recommended Dietary Allowance
Calcium	153% 1533mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 223μg	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	300% 24mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	558% 13mg	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	105% 733mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	240% 8167mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	85% 3143g	0.054% 2g	3700g per day for Men 19-50 years

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

• Boiled and Drained Escarole without Salt has more Vitamin A, 30.5 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B3, 102.6 times more Vitamin B5, 4.7 times more Vitamin B6, 56.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Escarole vs Roasted Almonds:

• Boiled and Drained Escarole without Salt has 6.8 times more Calcium, 3.2 times more Copper, 7.7 times more Iron, 1.9 times more Magnesium, 6.9 times more Manganese, 1.9 times more Phosphorus, 13.7 times more Potassium, 4 times more Selenium, 252.5 times more Sodium, 8.3 times more Zinc and 1559.8 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Escarole without Salt has 47.8 times more Omega 3, 5.8 times more Carbohydrate, 1.9 times more Sugars, 10.2 times more Fiber and 2.2 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.3 times more Fat, 2.4 times more Saturated Fat and 4.7 times more Omega 6 than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Escarole without Salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.