Comparing Nutrients in 500 calories Almonds VS Nectarines

Weight per 500 calories

• Almonds: 86.4g
• Nectarines: 1136g

Almonds have 13.2 times more energy per 100g than Nectarines. It has very high energy density when compared to other foods. Raw Nectarines having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Nectarines	9%	6%	85%

Macro Nutrients

	Almonds	Nectarines	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	3.75% 3.64g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	7.4% 1.26g	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	92% 120g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	124% 89.7g	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	21.5% 15.6g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 55.3g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	51% 19.3g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Nectarines	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.5% 193μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	22% 0.28mg	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	14.2% 57μg	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	68% 61.4mg	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	58.3% 8.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Nectarines	Recommended Dietary Allowance
Calcium	23.2% 232mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	109% 0.98mg	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	39.8% 3.2mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	26.7% 0.61mg	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	42.2% 295mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	67% 2284mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	27% 995g	3700g per day for Men 19-50 years

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

• Almonds have 3.2 times more Vitamin B2 and 2.5 times more Vitamin E than Raw Nectarines.
• While Raw Nectarines contain more Vitamin A, 2.2 times more Vitamin B1, 4.1 times more Vitamin B3, 5.2 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Nectarines:

• Almonds have 3.4 times more Calcium, 2.3 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, more Selenium and 1.4 times more Zinc than Raw Nectarines.
• While Raw Nectarines contain 3.6 times more Potassium and 261.4 times more Water than Almonds.
• Both Almonds and Raw Nectarines have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 11.9 times more Fat, 11.6 times more Saturated Fat, 8.4 times more Omega 6 and 1.5 times more Protein than Raw Nectarines.
• While Raw Nectarines contain 6.4 times more Carbohydrate, 23.9 times more Sugars, 163.9 times more Fructose and 1.8 times more Fiber than Almonds.
• Both Almonds and Raw Nectarines have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Nectarines have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.