Comparing Nutrients in 500 calories Roasted Almonds VS Grapefruit, sections, canned, water pack, solids and liquids

Weight per 500 calories

• Roasted Almonds: 83.6g
• Grapefruit, sections, canned, water pack, solids and liquids: 1389g

Roasted Almonds have 16.6 times more energy per 100g than Grapefruit, sections, canned, water pack, solids and liquids. It has very high energy density when compared to other foods. Grapefruit, sections, canned, water pack, solids and liquids having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Grapefruit, sections, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Grapefruit, sections, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Roasted Almonds	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	1.55% 0.26g	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	98% 127g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	168% 122g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	33.3% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	21.4% 0.28mg	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	31.3% 125μg	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	336% 303mg	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	8.33% 1.25mg	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

	Roasted Almonds	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	22.4% 224mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	103% 0.93mg	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	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	4.23% 0.097mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	54% 1833mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.054% 2g	33.7% 1248g	3700g per day for Men 19-50 years

Roasted Almonds VS Grapefruit, Sections, Canned, Water Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Grapefruit, sections, canned, water pack, solids and liquids?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Grapefruit, sections, canned, water pack, solids and liquids:

• 500 calories of Roasted Almonds have 3.4 times more Vitamin B2 and 16 times more Vitamin E than Grapefruit, sections, canned, water pack, solids and liquids.
• While 500 kcal of Grapefruit, sections, canned, water pack, solids and liquids contain 8.4 times more Vitamin B1, 6.2 times more Vitamin B5, 2.4 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Grapefruit, sections, canned, water pack, solids and liquids provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• 500 calories of Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Grapefruit, sections, canned, water pack, solids and liquids:

• 500 calories of Roasted Almonds have 1.7 times more Magnesium, 19.2 times more Manganese, 2.8 times more Phosphorus and 2.2 times more Zinc than Grapefruit, sections, canned, water pack, solids and liquids.
• While 500 kcal of Grapefruit, sections, canned, water pack, solids and liquids contain 1.8 times more Iron, 3.1 times more Potassium, 7.5 times more Selenium and 619.3 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Grapefruit, sections, canned, water pack, solids and liquids contain similar levels of Calcium and Copper per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Grapefruit, sections, canned, water pack, solids and liquids lack sufficient amounts of Manganese

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 31.6 times more Fat, 17.6 times more Saturated Fat, 41 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Grapefruit, sections, canned, water pack, solids and liquids.
• While 500 kcal of Grapefruit, sections, canned, water pack, solids and liquids contain 7.2 times more Carbohydrate and 29.9 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Grapefruit, sections, canned, water pack, solids and liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Grapefruit, sections, canned, water pack, solids and liquids provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Grapefruit, sections, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 in 500 calories.