Comparing Nutrients in 500 calories Roasted Almonds VS Potherb Jute

Weight per 500 calories

• Roasted Almonds: 83.6g
• Potherb Jute: 1471g

Roasted Almonds have 17.6 times more energy per 100g than Potherb Jute. It has very high energy density when compared to other foods. Raw Potherb Jute having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Roasted Almonds	Potherb Jute	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	3.8% 3.68g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	10% 1.72g	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	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	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	0.012% 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	NA	38g per day for Men 19-50 years
Protein	31.3% 17.5g	122% 68.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	454% 4088μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	618% 8.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	679% 8.82mg	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	452% 1809μg	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	605% 544mg	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	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

	Roasted Almonds	Potherb Jute	Recommended Dietary Allowance
Calcium	22.4% 224mg	306% 3059mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	417% 3.75mg	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	875% 70mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	78.6% 1.8mg	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	174% 1221mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	242% 8221mg	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	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	0.054% 2g	35% 1290g	3700g per day for Men 19-50 years

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

• Raw Potherb Jute contains more Vitamin A, 30.4 times more Vitamin B1, 8 times more Vitamin B2, 6.1 times more Vitamin B3, 3.9 times more Vitamin B5, 77.6 times more Vitamin B6, 39.3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Potherb Jute:

• Raw Potherb Jute contains 13.7 times more Calcium, 4.1 times more Copper, 22.4 times more Iron, 4 times more Magnesium, 3.1 times more Phosphorus, 13.8 times more Potassium, 7.9 times more Selenium, 46.9 times more Sodium, 4.2 times more Zinc and 640.2 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Potherb Jute have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 11.9 times more Fat, 6.1 times more Saturated Fat and 6.3 times more Omega 6 than Raw Potherb Jute.
• While Raw Potherb Jute contains 4.9 times more Carbohydrate and 3.9 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Potherb Jute have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Raw Potherb Jute have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.