Comparing Nutrients in 500 calories Roasted Almonds VS Fenugreek Seed

Weight per 500 calories

• Roasted Almonds: 83.6g
• Fenugreek Seed: 155g

Roasted Almonds have 1.9 times more energy per 100g than Fenugreek Seed. It has very high energy density when compared to other foods. Fenugreek Seed Spices having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	Roasted Almonds	Fenugreek Seed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	NA	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	69.5% 90g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	NA	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	100% 38g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Fenugreek Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.52% 4.64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	41.5% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	16% 2.54mg	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	71.4% 0.93mg	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	22% 88.2μg	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	5.16% 4.64mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Fenugreek Seed	Recommended Dietary Allowance
Calcium	22.4% 224mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	191% 1.7mg	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	649% 52mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	70.4% 296mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	82.6% 1.9mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	35% 1192mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	17.7% 9.75μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	6.9% 104mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.37% 13.7g	3700g per day for Men 19-50 years

Roasted Almonds VS Fenugreek Seed Nutrients Per 500 Kcal

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

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

• 500 calories of Roasted Almonds have 1.8 times more Vitamin B2 than Fenugreek Seed.
• While 500 kcal of Fenugreek Seed Spices contain 7.7 times more Vitamin B1, 8.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Fenugreek Seed provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Dry Roasted Almonds as well as Fenugreek Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Fenugreek Seed:

• 500 kcal of Fenugreek Seed Spices contain 1.9 times more Copper, 16.6 times more Iron, 1.3 times more Magnesium, 2 times more Potassium, 5.8 times more Selenium and 1.4 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Fenugreek Seed contain similar levels of Calcium, Manganese and Phosphorus per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 4.4 times more Fat and 1.5 times more Saturated Fat than Fenugreek Seed.
• While 500 kcal of Fenugreek Seed Spices contain 5.1 times more Carbohydrate, 4.2 times more Fiber and 2 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Fenugreek Seed offer comparable quantities of Energy per 500 calories.