Comparing Nutrients in 500 calories Iceberg Lettuce VS Almonds

Weight per 500 calories

• Iceberg Lettuce: 3571g
• Almonds: 86.4g

Almonds have 41.4 times more energy per unit of mass than Raw Iceberg Lettuce, which is very high in comparison to other foods. Iceberg Lettuce having very low energy density.

Which food has more nutrients per 500 calories - Iceberg Lettuce or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Iceberg Lettuce	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	81.6% 106g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	97% 70.4g	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	49.3% 35.7g	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	% 32.5g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 3.4g	g per day for Men 19-50 years
Fiber	113% 43g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	57.4% 32g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Almonds	Recommended Dietary Allowance
Vitamin A	99% 893μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	259% 1036μg	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	111% 100mg	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	43% 6.43mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	717% 861μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Almonds	Recommended Dietary Allowance
Calcium	64.3% 643mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	183% 14.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	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	102% 714mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	148% 5036mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	92% 3416g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Iceberg Lettuce vs Almonds:

• Raw Iceberg Lettuce has more Vitamin A, 8.3 times more Vitamin B1, 1.4 times more Vitamin B3, 8 times more Vitamin B5, 12.7 times more Vitamin B6, 27.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin E than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Iceberg Lettuce as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Iceberg Lettuce vs Almonds:

• Raw Iceberg Lettuce has 2.8 times more Calcium, 4.6 times more Iron, 2.4 times more Manganese, 1.7 times more Phosphorus, 8 times more Potassium, 413.6 times more Sodium, 2 times more Zinc and 896.9 times more Water than Almonds.
• Both Raw Iceberg Lettuce and Almonds have similar amounts of Copper, Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Iceberg Lettuce has 716.9 times more Omega 3, 5.7 times more Carbohydrate, 18.7 times more Sugars, 376 times more Fructose, 4 times more Fiber and 1.8 times more Protein than Almonds.
• While Almonds contain 8.6 times more Fat, 5.1 times more Saturated Fat and 14.2 times more Omega 6 than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Iceberg Lettuce as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.