Comparing Nutrients in 500 calories Roasted Almonds VS Lemon Juice

Weight per 500 calories

• Roasted Almonds: 83.6g
• Lemon Juice: 2273g

Roasted Almonds have 27.2 times more energy per 100g than Lemon Juice. It has very high energy density when compared to other foods. Raw Lemon Juice having very low energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Lemon Juice?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Roasted Almonds	Lemon Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	1.6% 0.27g	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	121% 157g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	79% 57.3g	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	34.5% 25g	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	% 22.5g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 9.77g	g per day for Men 19-50 years
Fiber	24% 9.1g	18% 6.8g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	14.2% 7.95g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Lemon Juice	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	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	80.4% 1.05mg	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	114% 455μg	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	977% 880mg	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	22.7% 3.4mg	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	Lemon Juice	Recommended Dietary Allowance
Calcium	22.4% 224mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	40.4% 0.36mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	12% 0.27mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	4.13% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	0.054% 2g	56.7% 2098g	3700g per day for Men 19-50 years

Roasted Almonds VS Lemon Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Lemon Juice?

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

• 500 calories of Roasted Almonds have 2.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 5.9 times more Vitamin E than Lemon Juice.
• While 500 kcal of Raw Lemon Juice contain 8.5 times more Vitamin B1, 11.1 times more Vitamin B5, 9.2 times more Vitamin B6, 9.9 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dry Roasted Almonds as well as Raw Lemon Juice 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 Lemon Juice:

• 500 calories of Roasted Almonds have 1.6 times more Calcium, 2.5 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 6.8 times more Manganese, 2.2 times more Phosphorus and 2.4 times more Zinc than Lemon Juice.
• While 500 kcal of Raw Lemon Juice contain 3.9 times more Potassium and 1041.1 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Lemon Juice lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 8.1 times more Fat, 3.8 times more Saturated Fat, 39.7 times more Omega 6, 1.3 times more Fiber and 2.2 times more Protein than Lemon Juice.
• While 500 kcal of Raw Lemon Juice contain 24.5 times more Omega 3, 8.9 times more Carbohydrate, 14.1 times more Sugars and 2990 times more Fructose than Dry Roasted Almonds.
• Both Roasted Almonds and Lemon Juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Lemon Juice provide inadequate amounts of Omega 6