Comparing Nutrients in 500 calories Blanched Almonds VS Florida Avocados

Weight per 500 calories

• Blanched Almonds: 84.7g
• Florida Avocados: 417g

Blanched Almonds have 4.9 times more energy per 100g than Florida Avocados. It has very high energy density when compared to other foods. Raw Florida Avocados having average energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Florida Avocados?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Blanched Almonds	Florida Avocados	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	43.2% 42g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	38.7% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	25% 32.6g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	14% 10g	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% 0g	1.44% 1.04g	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	% 0.025g	% 9.04g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 0g	g per day for Men 19-50 years
Fiber	22% 8.4g	61.4% 23.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Florida Avocados	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.24% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	7.3% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	77.6% 3.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	36.5% 146μg	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	80.6% 72.5mg	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	134% 20mg	74% 11mg	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

	Blanched Almonds	Florida Avocados	Recommended Dietary Allowance
Calcium	20% 200mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	144% 1.3mg	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	34.7% 2.78mg	8.85% 0.71mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	17.2% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.2% 408mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.56% 8.33mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	8.88% 328g	3700g per day for Men 19-50 years

Blanched Almonds VS Florida Avocados Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Florida Avocados?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Florida Avocados:

• 500 calories of Blanched Almonds have 1.8 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.8 times more Vitamin E than Florida Avocados.
• While 500 kcal of Raw Florida Avocados contain 14.6 times more Vitamin B5, 3.3 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Florida Avocados provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 500 calories of Florida Avocados have insufficient amounts of Vitamin B1
• Both Blanched Almonds as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Florida Avocados:

• 500 calories of Blanched Almonds have 4.8 times more Calcium, 3.9 times more Iron, 2.3 times more Magnesium, 3.9 times more Manganese, 2.4 times more Phosphorus and 1.5 times more Zinc than Florida Avocados.
• While 500 kcal of Raw Florida Avocados contain 1.5 times more Copper and 2.6 times more Potassium than Blanched Almonds.
• 500 calories of Florida Avocados lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 1.6 times more Omega 6 and 2 times more Protein than Florida Avocados.
• While 500 kcal of Raw Florida Avocados contain 2.4 times more Saturated Fat, 118 times more Omega 3, 2.1 times more Carbohydrate, 2.6 times more Sugars and 2.8 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Florida Avocados offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3