Comparing Nutrients in 500 calories Roasted Almonds VS Mulberries

Weight per 500 calories

• Roasted Almonds: 83.6g
• Mulberries: 1163g

Roasted Almonds have 13.9 times more energy per 100g than Mulberries. It has very high energy density when compared to other foods. Raw Mulberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Mulberries	12%	7%	81%

Macro Nutrients

	Roasted Almonds	Mulberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	4.68% 4.53g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	14% 2.4g	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	87.7% 114g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	130% 94g	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	52% 19.8g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Mulberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	44.7% 0.58mg	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	17.4% 69.8μg	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	470% 423mg	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	67.4% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	75.6% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Mulberries	Recommended Dietary Allowance
Calcium	22.4% 224mg	45.3% 453mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	77.5% 0.7mg	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	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	50% 209mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	NA	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	63% 442mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	66.3% 2256mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	12.7% 6.98μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	7.75% 116mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.054% 2g	27.6% 1020g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 2 times more Vitamin E than Raw Mulberries.
• While Raw Mulberries contain 5.2 times more Vitamin B1, 2.4 times more Vitamin B3, 5.1 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Mulberries have similar amounts of Vitamin B2 per 500 kcal.
• Both Dry Roasted Almonds as well as Raw Mulberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Mulberries:

• Dry Roasted Almonds have 1.3 times more Copper and 2 times more Zinc than Raw Mulberries.
• While Raw Mulberries contain 2 times more Calcium, 6.9 times more Iron, 3.8 times more Potassium, 4.2 times more Selenium, 46.4 times more Sodium and 506 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Mulberries have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 9.7 times more Fat, 10.9 times more Saturated Fat and 4.5 times more Omega 6 than Raw Mulberries.
• While Raw Mulberries contain 6.5 times more Carbohydrate, 23.2 times more Sugars and 2.2 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Mulberries have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Almonds as well as Raw Mulberries have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.