Comparing Nutrients in 500 calories Almonds VS White Table Wine

Weight per 500 calories

• Almonds: 86.4g
• White Table Wine: 610g

Almonds have 7.1 times more energy per 100g than White Table Wine. It has very high energy density when compared to other foods. White Table Wine having average energy density.

Discover which food has more nutrients per 500 calories - Almonds or White Table Wine?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
White Table Wine	3%	0%	97%

Macro Nutrients

	Almonds	White Table Wine	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	12% 16g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	8.07% 5.85g	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	0.13% 0.095g	NA	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	0% 0g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Almonds	White Table Wine	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	2.54% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	7.04% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	23.5% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	1.52% 6.1μg	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	148% 22mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.03% 2.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	White Table Wine	Recommended Dietary Allowance
Calcium	23.2% 232mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	2.7% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	30.8% 1232μg	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	40% 3.2mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	31% 0.71mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	2.03% 30.5mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	6.65% 0.73mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	14.3% 530g	3700g per day for Men 19-50 years

Almonds VS White Table Wine Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or White Table Wine?

Lets compare vitamin content per 500 calories of Almonds vs White Table Wine:

• 500 calories of Almonds have 5.8 times more Vitamin B1, 10.7 times more Vitamin B2, 4.7 times more Vitamin B3 and more Vitamin E than White Table Wine.
• While 500 kcal of White Table Wine contain 2.6 times more Vitamin B6 than Almonds.
• 500 calories of Almonds have insufficient amounts of Vitamin B6
• 500 calories of White Table Wine have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Almonds as well as White Table Wine have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Almonds vs White Table Wine:

• 500 calories of Almonds have 4.2 times more Calcium, 36.5 times more Copper, 1.9 times more Iron, 3.8 times more Magnesium, 2.6 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium and 3.7 times more Zinc than White Table Wine.
• While 500 kcal of White Table Wine contain 139.1 times more Water than Almonds.
• 500 calories of White Table Wine lack sufficient amounts of Calcium, Copper and Zinc
• Both Almonds as well as White Table Wine lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have more Fat, more Saturated Fat, more Omega 6, more Fiber and 42.8 times more Protein than White Table Wine.
• Both Almonds and White Table Wine offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of White Table Wine provide inadequate amounts of Omega 6, Fiber and Protein
• Both Almonds as well as White Table Wine provide inadequate amounts of Omega 3 in 500 calories.