Comparing Nutrients in 500 calories Romaine Lettuce VS Almond paste

Weight per 500 calories

• Romaine Lettuce: 2941g
• Almond paste: 109g

Almond paste has 26.9 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is very high in comparison to other foods. Romaine Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Romaine Lettuce or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Almond paste	8%	52%	40%

Macro Nutrients

	Romaine Lettuce	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.82g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	208% 3.32g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	40% 52g	130g per day for Men 19-50 years
Sugars	48.3% 35g	54.6% 39.6g	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	32.5% 23.5g	NA	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	% 11.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	163% 61.8g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	64.6% 36g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Almond paste	Recommended Dietary Allowance
Vitamin A	1425% 12824μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.5% 4.18mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.18mg	3.02% 0.039mg	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	1000% 4000μg	20% 79.7μg	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	131% 118mg	0.12% 0.11mg	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	25.5% 3.82mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2512% 3015μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Almond paste	Recommended Dietary Allowance
Calcium	97% 971mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	55% 0.5mg	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	357% 28.5mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	98% 412mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	40.6% 0.93mg	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	126% 882mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	214% 7265mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	75.2% 2783g	0.42% 15.4g	3700g per day for Men 19-50 years

Romaine Lettuce VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Romaine Lettuce or Almond paste?

Lets compare vitamin content per 500 calories of Romaine Lettuce vs Almond paste:

• 500 calories of Romaine Lettuce have more Vitamin A, 23.7 times more Vitamin B1, 4.4 times more Vitamin B2, 5.9 times more Vitamin B3, 33.9 times more Vitamin B5, 55.4 times more Vitamin B6, 50.2 times more Vitamin B9, 1077.6 times more Vitamin C and more Vitamin K than Almond paste.
• While 500 kcal of Almond paste contain 3.9 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• 500 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Cos Or Romaine Lettuce as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Romaine Lettuce vs Almond paste:

• 500 calories of Romaine Lettuce have 5.2 times more Calcium, 2.8 times more Copper, 16.3 times more Iron, 2.9 times more Magnesium, 4.9 times more Manganese, 3.1 times more Phosphorus, 21.2 times more Potassium, 2.6 times more Selenium, 23.9 times more Sodium, 4.2 times more Zinc and 181 times more Water than Almond paste.
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Romaine Lettuce have 15.3 times more Omega 3, 1.9 times more Carbohydrate, 11.8 times more Fiber and 3.7 times more Protein than Almond paste.
• While 500 kcal of Almond paste contain 3.4 times more Fat and 4.4 times more Omega 6 than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Almond paste offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Romaine Lettuce provide inadequate amounts of Omega 6