Comparing Nutrients in 500 calories Roasted Almonds VS Boiled Lentils with Salt

Weight per 500 calories

• Roasted Almonds: 83.6g
• Boiled Lentils with Salt: 439g

Roasted Almonds have 5.2 times more energy per 100g than Boiled Lentils with Salt. It has very high energy density when compared to other foods. Boiled Lentils with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Boiled Lentils with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Lentils with Salt	31%	3%	66%

Macro Nutrients

	Roasted Almonds	Boiled Lentils with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	3.53% 0.6g	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	66% 85.7g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	11% 7.9g	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	91% 34.6g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	70.6% 39.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Lentils with Salt	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	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	29% 4.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	60% 0.78mg	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	198% 794μg	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	7.3% 6.58mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.2% 7.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Lentils with Salt	Recommended Dietary Allowance
Calcium	22.4% 224mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	122% 1.1mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	94% 2.17mg	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	113% 789mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	47.6% 1618mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	22.3% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	69.6% 1044mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	50.6% 5.57mg	11mg per day for Men 19-50 years
Water	0.054% 2g	8.26% 305g	3700g per day for Men 19-50 years

Roasted Almonds VS Boiled Lentils With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Boiled Lentils with Salt?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Boiled Lentils with Salt:

• 500 calories of Roasted Almonds have 3.1 times more Vitamin B2 and 41.4 times more Vitamin E than Boiled Lentils with Salt.
• While 500 kcal of Boiled Lentils with Salt contain 11.5 times more Vitamin B1, 1.5 times more Vitamin B3, 10.4 times more Vitamin B5, 6.9 times more Vitamin B6 and 17.3 times more Vitamin B9 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 500 calories of Boiled Lentils with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Boiled Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Boiled Lentils with Salt:

• 500 calories of Roasted Almonds have 2.7 times more Calcium and 1.5 times more Magnesium than Boiled Lentils with Salt.
• While 500 kcal of Boiled Lentils with Salt contain 4.7 times more Iron, 2 times more Phosphorus, 2.7 times more Potassium, 7.3 times more Selenium, 416.2 times more Sodium and 2 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Lentils with Salt contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 26.4 times more Fat, 14.7 times more Saturated Fat and 18 times more Omega 6 than Boiled Lentils with Salt.
• While 500 kcal of Boiled Lentils with Salt contain 19.4 times more Omega 3, 4.9 times more Carbohydrate, 1.9 times more Sugars, 3.8 times more Fiber and 2.3 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Lentils with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Boiled Lentils with Salt provide inadequate amounts of Omega 6