Comparing Nutrients in 500 calories Roasted Almonds VS Nectarines

Weight per 500 calories

• Roasted Almonds: 83.6g
• Nectarines: 1136g

Roasted Almonds have 13.6 times more energy per 100g than Nectarines. It has very high energy density when compared to other foods. Raw Nectarines having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Nectarines	9%	6%	85%

Macro Nutrients

	Roasted Almonds	Nectarines	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	3.75% 3.64g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	7.4% 1.26g	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	92% 120g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	124% 89.7g	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	21.5% 15.6g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 55.3g	g per day for Men 19-50 years
Fiber	24% 9.1g	51% 19.3g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Nectarines	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.5% 193μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	22% 0.28mg	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	14.2% 57μg	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	68% 61.4mg	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	58.3% 8.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Nectarines	Recommended Dietary Allowance
Calcium	22.4% 224mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	109% 0.98mg	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	39.8% 3.2mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	26.7% 0.61mg	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	42.2% 295mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	67% 2284mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	0.054% 2g	27% 995g	3700g per day for Men 19-50 years

Roasted Almonds VS Nectarines Nutrients Per 500 Kcal

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

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

• 500 calories of Roasted Almonds have 3.3 times more Vitamin B2 and 2.3 times more Vitamin E than Nectarines.
• While 500 kcal of Raw Nectarines contain more Vitamin A, 6 times more Vitamin B1, 4.2 times more Vitamin B3, 7.8 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Nectarines provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Nectarines:

• 500 calories of Roasted Almonds have 3.3 times more Calcium, 2.3 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Nectarines.
• While 500 kcal of Raw Nectarines contain 3.8 times more Potassium and 494 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Nectarines contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Nectarines lack sufficient amounts of Calcium
• Both Dry Roasted Almonds as well as Raw Nectarines lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 12.1 times more Fat, 12 times more Saturated Fat, 8.6 times more Omega 6 and 1.5 times more Protein than Nectarines.
• While 500 kcal of Raw Nectarines contain 6.8 times more Carbohydrate, 22.1 times more Sugars, 1862 times more Fructose and 2.1 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Nectarines offer comparable quantities of Energy per 500 calories.
• 500 calories of Nectarines provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Raw Nectarines provide inadequate amounts of Omega 3 in 500 calories.