Comparing Nutrients in 500 calories Almonds VS Artichokes

Weight per 500 calories

• Almonds: 86.4g
• Artichokes: 1064g

Almonds have 12.3 times more energy per 100g than Artichokes. It has very high energy density when compared to other foods. Raw Artichokes having low energy density.

Discover which food has more nutrients per 500 calories - Almonds or Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Artichokes	23%	2%	75%

Macro Nutrients

	Almonds	Artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	2.88% 0.49g	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	86% 112g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	14.5% 10.5g	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	151% 57.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.2% 10.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	95% 1.23mg	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	181% 723μg	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	138% 124mg	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	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Artichokes	Recommended Dietary Allowance
Calcium	23.2% 232mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	273% 2.46mg	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	40% 3.2mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	152% 638mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	118% 2.72mg	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	137% 957mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	116% 3936mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	24.4% 904g	3700g per day for Men 19-50 years

Almonds VS Artichokes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Artichokes?

Lets compare vitamin content per 500 calories of Almonds vs Artichokes:

• 500 calories of Almonds have 1.4 times more Vitamin B2 and 11 times more Vitamin E than Artichokes.
• While 500 kcal of Raw Artichokes contain 4.3 times more Vitamin B1, 3.6 times more Vitamin B3, 8.8 times more Vitamin B5, 10.4 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• 500 calories of Almonds have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Almonds as well as Raw Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Almonds vs Artichokes:

• 500 kcal of Raw Artichokes contain 2 times more Calcium, 2.8 times more Copper, 4.3 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 6.2 times more Potassium, 1158 times more Sodium, 1.9 times more Zinc and 237.3 times more Water than Almonds.
• Both Almonds as well as Raw Artichokes lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 27 times more Fat, 8.6 times more Saturated Fat and 21.7 times more Omega 6 than Artichokes.
• While 500 kcal of Raw Artichokes contain 69.8 times more Omega 3, 6 times more Carbohydrate, 2.8 times more Sugars, 5.3 times more Fiber and 1.9 times more Protein than Almonds.
• Both Almonds and Artichokes offer comparable quantities of Energy per 500 calories.
• 500 calories of Almonds provide inadequate amounts of Omega 3
• 500 calories of Artichokes provide inadequate amounts of Omega 6