Comparing Nutrients in 500 calories Blanched Almonds VS Pie, cherry, commercially prepared

Weight per 500 calories

• Blanched Almonds: 84.7g
• Pie, cherry, commercially prepared: 192g

Blanched Almonds have 2.3 times more energy per 100g than Pie, cherry, commercially prepared. It has very high energy density when compared to other foods. Pie, cherry, commercially prepared having high energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Pie, cherry, commercially prepared?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Blanched Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	59% 76.5g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	38% 27.5g	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	4.05% 1.54g	38g per day for Men 19-50 years
Protein	32.4% 18g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	3.7% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	6.07% 0.079mg	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	13% 52μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.8% 0.019μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.92% 1.73mg	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	9.74% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	20% 200mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	8.55% 0.077mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	3.66% 15.4mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	11.7% 0.27mg	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	7.97% 55.8mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	31.5% 473mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	3.15% 0.35mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	2.4% 89g	3700g per day for Men 19-50 years

Blanched Almonds VS Pie, Cherry, Commercially Prepared Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Pie, cherry, commercially prepared?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Pie, cherry, commercially prepared:

• 500 calories of Blanched Almonds have 3.7 times more Vitamin B1, 10.8 times more Vitamin B2, 7.7 times more Vitamin B3 and 13.8 times more Vitamin E than Pie, cherry, commercially prepared.
• While 500 kcal of Pie, cherry, commercially prepared contain more Vitamin A, 2.3 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin K
• 500 calories of Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Blanched Almonds as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Pie, cherry, commercially prepared:

• 500 calories of Blanched Almonds have 8.7 times more Calcium, 11.3 times more Copper, 3 times more Iron, 14.8 times more Magnesium, 5.8 times more Manganese, 7.3 times more Phosphorus, 3.6 times more Potassium and 7.3 times more Zinc than Pie, cherry, commercially prepared.
• While 500 kcal of Pie, cherry, commercially prepared contain 29.4 times more Sodium than Blanched Almonds.
• 500 calories of Pie, cherry, commercially prepared lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc
• Both Blanched Almonds as well as Pie, cherry, commercially prepared lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 2.1 times more Fat, 2.8 times more Omega 6, 5.5 times more Fiber and 4.7 times more Protein than Pie, cherry, commercially prepared.
• While 500 kcal of Pie, cherry, commercially prepared contain 1.5 times more Saturated Fat, 78.3 times more Omega 3, 4.8 times more Carbohydrate and 7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Pie, cherry, commercially prepared offer comparable quantities of Energy per 500 calories.
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 500 calories of Pie, cherry, commercially prepared provide inadequate amounts of Fiber and Protein