Comparing Nutrients in 500 calories Roasted Almonds VS Pie, mince, prepared from recipe

Weight per 500 calories

• Roasted Almonds: 83.6g
• Pie, mince, prepared from recipe: 173g

Roasted Almonds have 2.1 times more energy per 100g than Pie, mince, prepared from recipe. It has very high energy density when compared to other foods. Pie, mince, prepared from recipe having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Pie, mince, prepared from recipe?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie, mince, prepared from recipe	3%	32%	65%

Macro Nutrients

	Roasted Almonds	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	14.5% 4.64g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	19.5% 0.31g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	27% 4.6g	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	64% 83g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	67.6% 49g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	8.03% 4.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.73μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	8.65% 0.11mg	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	9.95% 39.8μg	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	11.3% 10.2mg	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	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.8% 9.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Calcium	22.4% 224mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	21.7% 0.2mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	5.77% 24.2mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	19.8% 0.46mg	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	10.4% 72.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	20.8% 11.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0.054% 2g	1.75% 64.7g	3700g per day for Men 19-50 years

Roasted Almonds VS Pie, Mince, Prepared From Recipe Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Pie, mince, prepared from recipe?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Pie, mince, prepared from recipe:

• 500 calories of Roasted Almonds have 5.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 77 times more Vitamin E than Pie, mince, prepared from recipe.
• While 500 kcal of Pie, mince, prepared from recipe contain 4 times more Vitamin B1 and more Vitamin C than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin C
• 500 calories of Pie, mince, prepared from recipe have insufficient amounts of Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Pie, mince, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Pie, mince, prepared from recipe:

• 500 calories of Roasted Almonds have 5.9 times more Calcium, 4.7 times more Copper, 1.2 times more Iron, 9.6 times more Magnesium, 4.1 times more Manganese, 5.4 times more Phosphorus, 1.7 times more Potassium and 7.3 times more Zinc than Pie, mince, prepared from recipe.
• While 500 kcal of Pie, mince, prepared from recipe contain 6.8 times more Selenium and 175.2 times more Sodium than Dry Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Pie, mince, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 2.4 times more Fat, 2.4 times more Omega 6, 2 times more Fiber and 3.9 times more Protein than Pie, mince, prepared from recipe.
• While 500 kcal of Pie, mince, prepared from recipe contain 1.4 times more Saturated Fat, 37.2 times more Omega 3, 4.7 times more Carbohydrate and 12.1 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Pie, mince, prepared from recipe offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Pie, mince, prepared from recipe provide inadequate amounts of Protein