Comparing Nutrients in 500 calories Roasted Almonds VS Dill Pickled Cucumber

Weight per 500 calories

• Roasted Almonds: 83.6g
• Dill Pickled Cucumber: 4167g

Roasted Almonds have 49.8 times more energy per 100g than Dill Pickled Cucumber. It has very high energy density when compared to other foods. Dill Pickled Cucumber having very low energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Dill Pickled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Roasted Almonds	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	182% 2.9g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	12.7% 2.17g	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	77.2% 100g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	61.5% 44.6g	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	31.6% 23g	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	% 21.7g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.1g	110% 41.7g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	168% 8.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	112% 1.46mg	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	83.3% 333μg	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	106% 96mg	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	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	601% 721μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	22.4% 224mg	238% 2375mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	130% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	31.4% 1254μg	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	135% 11mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	69.4% 292mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	112% 2.6mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	143% 4875mg	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	2247% 33708mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.054% 2g	106% 3931g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Dill Pickled Cucumber:

• Dry Roasted Almonds have 16 times more Vitamin E than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains more Vitamin A, 29.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 31.2 times more Vitamin B5, 12.8 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dill Pickled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Dill Pickled Cucumber:

• Dill Pickled Cucumber contains 10.6 times more Calcium, 1.3 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 8.2 times more Potassium, 13438.4 times more Sodium, 1.5 times more Zinc and 1950.7 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dill Pickled Cucumber have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 3.5 times more Fat and 5 times more Omega 6 than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 348.8 times more Omega 3, 5.7 times more Carbohydrate, 11 times more Sugars, 2740.8 times more Fructose and 4.6 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dill Pickled Cucumber have similar amounts of Energy, Saturated Fat and Protein per 500 kcal.
• Both Dry Roasted Almonds as well as Dill Pickled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.