Comparing Nutrients in 500 calories Roasted Almonds VS Celery

Weight per 500 calories

• Roasted Almonds: 83.6g
• Celery: 3571g

Roasted Almonds have 42.7 times more energy per 100g than Celery. It has very high energy density when compared to other foods. Raw Celery having very low energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Celery?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Celery	17%	9%	74%

Macro Nutrients

	Roasted Almonds	Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	16.6% 2.82g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	66% 48g	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	18.2% 13.2g	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	% 14.3g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 2.86g	g per day for Men 19-50 years
Fiber	24% 9.1g	150% 57g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	87.3% 786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	203% 2.64mg	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	321% 1286μg	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	123% 111mg	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	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	872% 1046μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Celery	Recommended Dietary Allowance
Calcium	22.4% 224mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.57% 143μg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	160% 3.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	122% 857mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	273% 9286mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	190% 2857mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.054% 2g	92% 3408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Celery:

• Dry Roasted Almonds have 2.1 times more Vitamin E than Raw Celery.
• While Raw Celery contains more Vitamin A, 11.6 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 32.7 times more Vitamin B5, 23.2 times more Vitamin B6, 28 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Celery:

• Raw Celery contains 6.4 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 15.6 times more Potassium, 8.5 times more Selenium, 1139 times more Sodium, 1.7 times more Zinc and 1691.4 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 7.2 times more Fat, 2.3 times more Saturated Fat and 3.8 times more Omega 6 than Raw Celery.
• While Raw Celery contains 6 times more Carbohydrate, 11.8 times more Sugars, 1580.4 times more Fructose, 6.3 times more Fiber and 1.4 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Celery have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Raw Celery have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.