Comparing Nutrients in 500 calories Roasted Almonds VS Cooked Vegetable Macaroni

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cooked Vegetable Macaroni: 391g

Roasted Almonds have 4.7 times more energy per 100g than Cooked Vegetable Macaroni. It has very high energy density when compared to other foods. Cooked Enriched Vegetable Macaroni having average energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cooked Vegetable Macaroni?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Roasted Almonds	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	1.22% 0.02g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	0.9% 0.15g	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	80% 104g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	6.2% 4.5g	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	44.2% 16.8g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.17% 19.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	7.2% 0.094mg	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	63.5% 254μg	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	0% 0mg	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	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.98% 1.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	22.4% 224mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	40% 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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	17.7% 74.2mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	167% 3.85mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	141% 77.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.054% 2g	7.2% 267g	3700g per day for Men 19-50 years

Roasted Almonds VS Cooked Vegetable Macaroni Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cooked Vegetable Macaroni?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cooked Vegetable Macaroni:

• 500 calories of Roasted Almonds have 4.2 times more Vitamin B2 and 24.4 times more Vitamin E than Cooked Vegetable Macaroni.
• While 500 kcal of Cooked Enriched Vegetable Macaroni contain 6.8 times more Vitamin B1, 1.4 times more Vitamin B3, 5.1 times more Vitamin B5 and 5.5 times more Vitamin B9 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B5
• 500 calories of Cooked Vegetable Macaroni have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Cooked Vegetable Macaroni:

• 500 calories of Roasted Almonds have 5.2 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 2 times more Phosphorus, 4.9 times more Potassium and 1.6 times more Zinc than Cooked Vegetable Macaroni.
• While 500 kcal of Cooked Enriched Vegetable Macaroni contain 2.1 times more Manganese and 46.3 times more Selenium than Dry Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 102.2 times more Fat, 54.7 times more Saturated Fat and 71 times more Omega 6 than Cooked Vegetable Macaroni.
• While 500 kcal of Cooked Enriched Vegetable Macaroni contain 5.9 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Cooked Vegetable Macaroni offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cooked Vegetable Macaroni provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 in 500 calories.