Comparing Nutrients in 500 calories Malt beverage, includes non-alcoholic beer VS Blanched Almonds

Weight per 500 calories

• Malt beverage, includes non-alcoholic beer: 1351g
• Blanched Almonds: 84.7g

Blanched Almonds have 15.9 times more energy per unit of mass than Malt beverage, includes non-alcoholic beer, which is very high in comparison to other foods. Malt beverage, includes non-alcoholic beer having low energy density.

Which food has more nutrients per 500 calories - Malt beverage, includes non-alcoholic beer or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Malt beverage, includes non-alcoholic beer	2%	3%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Malt beverage, includes non-alcoholic beer	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	5.07% 0.081g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.97% 0.68g	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	83.7% 109g	12% 16g	130g per day for Men 19-50 years
Sugars	150% 109g	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	NA	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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	0% 0g	22% 8.4g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Malt beverage, includes non-alcoholic beer	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	47.3% 189μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.76mg	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	0% 0mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Malt beverage, includes non-alcoholic beer	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.46% 95mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	10% 0.81mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	22.5% 95mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	7.64% 0.18mg	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	31% 216mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16.2μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.46% 0.27mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	33.3% 1232g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Malt beverage, includes non-alcoholic beer vs Blanched Almonds:

• Malt beverage, includes non-alcoholic beer have 1.3 times more Vitamin B1, 5.1 times more Vitamin B3, 1.9 times more Vitamin B5, 3.7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain more Vitamin E than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Blanched Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Malt beverage, includes non-alcoholic beer as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Malt beverage, includes non-alcoholic beer vs Blanched Almonds:

• Malt beverage, includes non-alcoholic beer have 6 times more Selenium, 10.9 times more Sodium and 322.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Calcium, 8.1 times more Copper, 3.4 times more Iron, 2.4 times more Magnesium, 8.9 times more Manganese, 1.9 times more Phosphorus, 5.2 times more Potassium and 9.3 times more Zinc than Malt beverage, includes non-alcoholic beer.

Comparison of macro-nutrients per 500 calories:

• Malt beverage, includes non-alcoholic beer have 23.9 times more Omega 3, 6.9 times more Carbohydrate and 27.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 27.4 times more Fat, 10.3 times more Saturated Fat, 15.5 times more Omega 6, more Fiber and 6.4 times more Protein than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Malt beverage, includes non-alcoholic beer as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.