Comparing Nutrients in 500 calories Red Leaf Lettuce VS Blanched Almonds

Weight per 500 calories

• Red Leaf Lettuce: 3846g
• Blanched Almonds: 84.7g

Blanched Almonds have 45.4 times more energy per unit of mass than Raw Red Leaf Lettuce, which is very high in comparison to other foods. Red Leaf Lettuce having very low energy density.

Which food has more nutrients per 500 calories - Red Leaf Lettuce or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Red Leaf Lettuce	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	12% 16g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	5.4% 3.92g	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	15% 10.8g	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	% 7.7g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.78g	g per day for Men 19-50 years
Fiber	91% 34.6g	22% 8.4g	38g per day for Men 19-50 years
Protein	91% 51g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1603% 14423μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.85mg	7.5% 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	346% 1385μg	10.4% 41.5μg	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	158% 142mg	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	38.5% 5.77mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4497% 5396μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Blanched Almonds	Recommended Dietary Allowance
Calcium	127% 1269mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	97% 0.87mg	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	577% 46mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	67.6% 1.56mg	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	154% 1077mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	212% 7192mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	105% 57.7μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	99% 3678g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Red Leaf Lettuce vs Blanched Almonds:

• Raw Red Leaf Lettuce has more Vitamin A, 15.2 times more Vitamin B1, 4.9 times more Vitamin B2, 4.2 times more Vitamin B3, 20.8 times more Vitamin B5, 39.5 times more Vitamin B6, 33.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.5 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Leaf Lettuce vs Blanched Almonds:

• Raw Red Leaf Lettuce has 6.3 times more Calcium, 1.2 times more Copper, 16.6 times more Iron, 2 times more Magnesium, 5 times more Manganese, 2.6 times more Phosphorus, 12.9 times more Potassium, 21.3 times more Selenium, 59.7 times more Sodium, 3.1 times more Zinc and 962.4 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Raw Red Leaf Lettuce has 919 times more Omega 3, 5.5 times more Carbohydrate, 4.7 times more Sugars, more Fructose, 4.1 times more Fiber and 2.8 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 5.3 times more Fat, 3.1 times more Saturated Fat and 8 times more Omega 6 than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Red Leaf Lettuce as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.