Comparing Nutrients in 500 calories Roasted Almonds VS Romaine Lettuce

Weight per 500 calories

• Roasted Almonds: 83.6g
• Romaine Lettuce: 2941g

Roasted Almonds have 35.2 times more energy per 100g than Romaine Lettuce. It has very high energy density when compared to other foods. Raw Cos Or Romaine Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Roasted Almonds	Romaine Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	9.1% 8.82g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	208% 3.32g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	8.13% 1.4g	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	74.4% 97g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	48.3% 35g	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	32.5% 23.5g	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	% 11.5g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.1g	163% 61.8g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	1425% 12824μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	83.5% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	167% 2.18mg	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	1000% 4000μg	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	131% 118mg	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	25.5% 3.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2512% 3015μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Romaine Lettuce	Recommended Dietary Allowance
Calcium	22.4% 224mg	97% 971mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	157% 1.4mg	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	357% 28.5mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	98% 412mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	198% 4.56mg	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	126% 882mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	214% 7265mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	15.7% 235mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	0.054% 2g	75.2% 2783g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 5.2 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain more Vitamin A, 32.9 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3, 15.6 times more Vitamin B5, 19.1 times more Vitamin B6, 87 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Romaine Lettuce:

• Raw Cos Or Romaine Lettuce contain 4.3 times more Calcium, 1.5 times more Copper, 9.1 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 12.2 times more Potassium, 7 times more Selenium, 93.8 times more Sodium, 2.4 times more Zinc and 1380.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 5 times more Fat, 3 times more Saturated Fat and 7.8 times more Omega 6 than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 397.5 times more Omega 3, 5.5 times more Carbohydrate, 8.6 times more Sugars, 2814.1 times more Fructose, 6.8 times more Fiber and 2.1 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Cos Or Romaine Lettuce have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.