Comparing Nutrients in 500 calories Blanched Almonds VS White Grapefruit

Weight per 500 calories

• Blanched Almonds: 84.7g
• White Grapefruit: 1515g

Blanched Almonds have 17.9 times more energy per 100g than White Grapefruit. It has very high energy density when compared to other foods. Raw White Grapefruit having low energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or White Grapefruit?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
White Grapefruit	7%	2%	91%

Macro Nutrients

	Blanched Almonds	White Grapefruit	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	4.73% 0.076g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	98% 127g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	153% 111g	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	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	44% 16.7g	38g per day for Men 19-50 years
Protein	32.4% 18g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	White Grapefruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.37% 30.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	25.5% 4.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	85.8% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	50% 0.65mg	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	38% 152μg	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	561% 505mg	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	13% 1.97mg	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

	Blanched Almonds	White Grapefruit	Recommended Dietary Allowance
Calcium	20% 200mg	18% 182mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	84% 0.76mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	8.56% 0.2mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	66% 2242mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	9.64% 1.06mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	37% 1371g	3700g per day for Men 19-50 years

Blanched Almonds VS White Grapefruit Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or White Grapefruit?

Lets compare vitamin content per 500 calories of Blanched Almonds vs White Grapefruit:

• 500 calories of Blanched Almonds have 2 times more Vitamin B2 and 10.2 times more Vitamin E than White Grapefruit.
• While 500 kcal of Raw White Grapefruit contain 3.5 times more Vitamin B1, 1.4 times more Vitamin B3, 16.1 times more Vitamin B5, 6.7 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Blanched Almonds as well as Raw White Grapefruit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs White Grapefruit:

• 500 calories of Blanched Almonds have 3.1 times more Iron, 1.7 times more Magnesium, 7.9 times more Manganese, 3.4 times more Phosphorus and 2.4 times more Zinc than White Grapefruit.
• While 500 kcal of Raw White Grapefruit contain 4 times more Potassium, 7.8 times more Selenium and 358.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and White Grapefruit contain similar levels of Calcium and Copper per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium
• 500 calories of White Grapefruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 29.4 times more Fat, 15.8 times more Saturated Fat, 36.4 times more Omega 6 and 1.7 times more Protein than White Grapefruit.
• While 500 kcal of Raw White Grapefruit contain 8.1 times more Carbohydrate, 28.2 times more Sugars and 2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and White Grapefruit offer comparable quantities of Energy per 500 calories.
• 500 calories of White Grapefruit provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw White Grapefruit provide inadequate amounts of Omega 3 in 500 calories.