Comparing Nutrients in 500 calories Almonds VS Kumquats

Weight per 500 calories

• Almonds: 86.4g
• Kumquats: 704g

Almonds have 8.2 times more energy per 100g than Kumquats. It has very high energy density when compared to other foods. Raw Kumquats having average energy density.

Which food has more nutrients per 500 calories - Almonds or Kumquats?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Kumquats	10%	10%	80%

Macro Nutrients

	Almonds	Kumquats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	5.14% 0.87g	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	91% 66g	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	120% 45.8g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Kumquats	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.7% 106μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	48.8% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	19.5% 0.25mg	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	30% 120μg	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	344% 309mg	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	7.04% 1.06mg	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

	Almonds	Kumquats	Recommended Dietary Allowance
Calcium	23.2% 232mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	74.3% 0.67mg	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	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	41.3% 0.95mg	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	19% 134mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	4.7% 70.4mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	15.4% 569g	3700g per day for Men 19-50 years

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

• Almonds have 1.6 times more Vitamin B2 and 21 times more Vitamin E than Raw Kumquats.
• While Raw Kumquats contain more Vitamin A, 1.5 times more Vitamin B1, 3.6 times more Vitamin B5, 2.1 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Raw Kumquats have similar amounts of Vitamin B3 per 500 kcal.
• Both Almonds as well as Raw Kumquats have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Kumquats:

• Almonds have 1.3 times more Copper, 1.7 times more Magnesium, 2 times more Manganese, 3.1 times more Phosphorus, more Selenium and 2.3 times more Zinc than Raw Kumquats.
• While Raw Kumquats contain 1.9 times more Calcium, 1.9 times more Iron, 2.1 times more Potassium and 149.5 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 7.1 times more Fat, 4.5 times more Saturated Fat, 12.2 times more Omega 6 and 1.4 times more Protein than Raw Kumquats.
• While Raw Kumquats contain 127.8 times more Omega 3, 6 times more Carbohydrate, 17.5 times more Sugars and 4.2 times more Fiber than Almonds.
• Both Almonds and Raw Kumquats have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Kumquats have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.