Comparing Nutrients in 500 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Roasted Almonds

Weight per 500 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 97g
• Roasted Almonds: 83.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	0% 0g	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	% 0g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 41g	% 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	0% 0g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3.03mg	133% 20mg	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

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	2.2% 0.17mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	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	5.4% 38mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	0.054% 2g	3700g per day for Men 19-50 years

Glutino, Gluten Free Wafers, Lemon Flavored VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Roasted Almonds?

Lets compare vitamin content per 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Roasted Almonds:

• 500 kcal of Dry Roasted Almonds contain 13.9 times more Vitamin B2, 48.2 times more Vitamin B3, more Vitamin B9 and 6.6 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.
• 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Dry Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6 in 500 calories.

Comparing minerals per 500 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Roasted Almonds:

• 500 kcal of Dry Roasted Almonds contain 25.6 times more Calcium, more Copper, 17.8 times more Iron, 80.1 times more Magnesium, 101.2 times more Manganese, 10.4 times more Phosphorus, 17.1 times more Potassium and 95 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.
• 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored have 3 times more Saturated Fat, 4.1 times more Carbohydrate and 10.1 times more Sugars than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.9 times more Fat, 4.4 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored provide inadequate amounts of Fiber and Protein
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.