Comparing Nutrients in 500 calories Roasted Almonds VS Boiled Balsam-pear , Leafy Tips

Weight per 500 calories

• Roasted Almonds: 83.6g
• Boiled Balsam-pear , Leafy Tips: 1471g

Roasted Almonds have 17.6 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has very high energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Roasted Almonds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	59.7% 0.96g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	75.6% 98g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	21% 15.3g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	73.5% 28g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	198% 1779μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	860% 11mg	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	11.5% 46μg	324% 1294μg	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	908% 818mg	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	133% 20mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1999% 2399μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	22.4% 224mg	61.8% 618mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	328% 2.96mg	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	39% 3.1mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	329% 1382mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	343% 7.9mg	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	56.3% 394mg	162% 1132mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	260% 8853mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.054% 2g	35.3% 1304g	3700g per day for Men 19-50 years

Roasted Almonds VS Boiled Balsam-pear , Leafy Tips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Boiled Balsam-pear , Leafy Tips?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Boiled Balsam-pear , Leafy Tips:

• 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain more Vitamin A, 33.6 times more Vitamin B1, 4.1 times more Vitamin B2, 4.8 times more Vitamin B3, 3.3 times more Vitamin B5, 98.3 times more Vitamin B6, 28.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Boiled Balsam-pear , Leafy Tips:

• 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 2.8 times more Calcium, 3.2 times more Copper, 4.8 times more Iron, 5.9 times more Magnesium, 4.2 times more Manganese, 2.9 times more Phosphorus, 14.9 times more Potassium, 7.9 times more Selenium, 76.2 times more Sodium, 1.6 times more Zinc and 647.3 times more Water than Dry Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 14.9 times more Fat, 7.3 times more Saturated Fat and 61.3 times more Omega 6 than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 114.3 times more Omega 3, 5.6 times more Carbohydrate, 3.8 times more Sugars, 3.1 times more Fiber and 3 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6