Comparing Nutrients in 500 calories Green Leaf Lettuce VS Oil Roasted Almonds

Weight per 500 calories

• Green Leaf Lettuce: 3333g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 40.5 times more energy per unit of mass than Raw Green Leaf Lettuce, which is very high in comparison to other foods. Green Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Green Leaf Lettuce or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Green Leaf Lettuce	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	36% 26g	5.17% 3.75g	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	19.8% 14.3g	0% 0g	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	% 12g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.6g	g per day for Men 19-50 years
Fiber	114% 43.3g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	81% 45.3g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1370% 12333μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.3% 4.47mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	7.48% 0.097mg	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	317% 1267μg	5.56% 22.2μg	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	341% 307mg	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	49% 7.33mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3508% 4210μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	120% 1200mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	87.4% 0.79mg	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	358% 28.7mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	362% 8.33mg	88% 2.03mg	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	138% 967mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	190% 6467mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	62.2% 933mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	85.6% 3166g	0.062% 2.3g	3700g per day for Men 19-50 years

Green Leaf Lettuce VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Leaf Lettuce or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Green Leaf Lettuce vs Oil Roasted Almonds:

• 500 calories of Green Leaf Lettuce have more Vitamin A, 30.8 times more Vitamin B1, 4.1 times more Vitamin B2, 4.1 times more Vitamin B3, 23.7 times more Vitamin B5, 30.9 times more Vitamin B6, 57 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 2.9 times more Vitamin E than Raw Green Leaf Lettuce.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Green Leaf Lettuce as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Green Leaf Lettuce vs Oil Roasted Almonds:

• 500 calories of Green Leaf Lettuce have 5 times more Calcium, 1.2 times more Copper, 9.5 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese, 2.5 times more Phosphorus, 11.2 times more Potassium, 5.9 times more Selenium, 1133.1 times more Sodium, 2.4 times more Zinc and 1372.7 times more Water than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Leaf Lettuce have more Omega 3, 6.6 times more Carbohydrate, 6.9 times more Sugars, more Fructose, 5 times more Fiber and 2.6 times more Protein than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 9.1 times more Fat, 5.2 times more Saturated Fat and 13.9 times more Omega 6 than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Green Leaf Lettuce provide inadequate amounts of Omega 6
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3