Comparing Nutrients in 500 calories Blanched Almonds VS Snacks, trail mix, tropical

Weight per 500 calories

• Blanched Almonds: 84.7g
• Snacks, trail mix, tropical: 113g

Blanched Almonds have 1.3 times more energy per 100g than Snacks, trail mix, tropical. It has very high energy density when compared to other foods. Snacks, trail mix, tropical having very high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Snacks, trail mix, tropical?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, trail mix, tropical	6%	35%	59%

Macro Nutrients

	Blanched Almonds	Snacks, trail mix, tropical	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	57% 74.2g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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% 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	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, trail mix, tropical	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.25% 2.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	42.4% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	28.5% 0.37mg	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	12% 47.5μg	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	9.55% 8.6mg	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	134% 20mg	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

	Blanched Almonds	Snacks, trail mix, tropical	Recommended Dietary Allowance
Calcium	20% 200mg	6.45% 64.5mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	66.4% 0.6mg	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	37.3% 3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	47.5% 1.1mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	23.6% 802mg	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	7.16% 107mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.28% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Snacks, trail mix, tropical:

• Blanched Almonds have 4.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 3.1 times more Vitamin B1, 5.2 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Snacks, trail mix, tropical have similar amounts of Vitamin B9 per 500 kcal.
• Both Blanched Almonds as well as Snacks, trail mix, tropical have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Snacks, trail mix, tropical:

• Blanched Almonds have 3.1 times more Calcium, 1.5 times more Copper, 2.1 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Zinc than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 1.4 times more Potassium and 6.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, trail mix, tropical have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 2.3 times more Fat, 1.8 times more Omega 6 and 2.5 times more Protein than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 2.9 times more Saturated Fat and 4.7 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, trail mix, tropical have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Snacks, trail mix, tropical have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.