Comparing Nutrients in 500 calories Almonds VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids

Weight per 500 calories

• Almonds: 86.4g
• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids: 1000g

Almonds have 11.6 times more energy per 100g than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids. It has very high energy density when compared to other foods. Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids having low energy density.

Discover which food has more nutrients per 500 calories - Almonds or Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Almonds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	0.59% 0.1g	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	100% 131g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	NA	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	26.3% 10g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	22.3% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	20.8% 0.27mg	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	7.5% 30μg	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	36.7% 33mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	23.2% 232mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	55.6% 0.5mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	65.7% 1.5mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	23.3% 862g	3700g per day for Men 19-50 years

Almonds VS Fruit Salad, (peach And Pear And Apricot And Pineapple And Cherry), Canned, Juice Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids?

Lets compare vitamin content per 500 calories of Almonds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids:

• 500 calories of Almonds have 1.6 times more Vitamin B1 and 7 times more Vitamin B2 than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• While 500 kcal of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids contain more Vitamin A, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• 500 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Almonds as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Almonds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids:

• 500 calories of Almonds have 2.1 times more Calcium, 1.8 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.2 times more Manganese, 3 times more Phosphorus and 1.9 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• While 500 kcal of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids contain 1.8 times more Potassium and 226.2 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 143.7 times more Fat, 82.1 times more Saturated Fat, 106.4 times more Omega 6 and 3.6 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• While 500 kcal of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids contain 7 times more Carbohydrate than Almonds.
• Both Almonds and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Almonds as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 in 500 calories.