Comparing Nutrients in 500 calories Cholesterol-free Diet Mayonnaise VS Roasted Almonds

Weight per 500 calories

• Cholesterol-free Diet Mayonnaise: 150g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.8 times more energy per unit of mass than Cholesterol-free Diet Mayonnaise, which is very high in comparison to other foods. Cholesterol-free Diet Mayonnaise having high energy density.

Which food has more nutrients per 500 calories - Cholesterol-free Diet Mayonnaise or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cholesterol-free Diet Mayonnaise	1%	91%	8%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cholesterol-free Diet Mayonnaise	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.93g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.74% 10g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	0% 0g	24% 9.1g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cholesterol-free Diet Mayonnaise	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.75% 0.11mg	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	0% 0μg	11.5% 46μg	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	0% 0mg	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	64.4% 9.65mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cholesterol-free Diet Mayonnaise	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	102% 0.92mg	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	0% 0mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.87mg	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	0% 0mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	4.37% 2.4μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	73.4% 1101mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	2.27% 84g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cholesterol-free Diet Mayonnaise vs Roasted Almonds:

• Cholesterol-free Diet Mayonnaise has more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 2.1 times more Vitamin E than Cholesterol-free Diet Mayonnaise.
• Both Cholesterol-free Diet Mayonnaise as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cholesterol-free Diet Mayonnaise vs Roasted Almonds:

• Cholesterol-free Diet Mayonnaise has 438.8 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, 5.9 times more Potassium and more Zinc than Cholesterol-free Diet Mayonnaise.
• Both Cholesterol-free Diet Mayonnaise as well as Dry Roasted Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cholesterol-free Diet Mayonnaise has 2 times more Saturated Fat, 382.1 times more Omega 3, 2.4 times more Omega 6 and 1.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Carbohydrate, more Fiber and 13 times more Protein than Cholesterol-free Diet Mayonnaise.
• Both Cholesterol-free Diet Mayonnaise and Dry Roasted Almonds have similar amounts of Energy and Fat per 500 kcal.
• Both Cholesterol-free Diet Mayonnaise as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.