Comparing Nutrients in 500 calories Almonds VS Rose-apples

Weight per 500 calories

• Almonds: 86.4g
• Rose-apples: 2000g

Almonds have 23.2 times more energy per 100g than Rose-apples. It has very high energy density when compared to other foods. Raw Rose-apples having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rose-apples	9%	10%	81%

Macro Nutrients

	Almonds	Rose-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	NA	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	NA	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	87.7% 114g	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	NA	38g per day for Men 19-50 years
Protein	32.6% 18.3g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rose-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	NA	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	NA	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	496% 446mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Rose-apples	Recommended Dietary Allowance
Calcium	23.2% 232mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	35.6% 0.32mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	25.2% 0.58mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	72.4% 2460mg	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	0% 0mg	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	50.3% 1860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Rose-apples:

• Almonds have 1.6 times more Vitamin B2 than Raw Rose-apples.
• While Raw Rose-apples contain more Vitamin A, 2.3 times more Vitamin B1, 5.1 times more Vitamin B3 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Rose-apples:

• Almonds have 2.8 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 2.6 times more Phosphorus and 2.2 times more Zinc than Raw Rose-apples.
• While Raw Rose-apples contain 2.5 times more Calcium, 3.9 times more Potassium and 488.4 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 7.2 times more Fat and 1.5 times more Protein than Raw Rose-apples.
• While Raw Rose-apples contain 6.1 times more Carbohydrate than Almonds.
• Both Almonds and Raw Rose-apples have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Rose-apples have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.