Comparing Nutrients in 500 calories Oil Roasted Almonds VS Desserts, apple crisp, prepared-from-recipe

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Desserts, apple crisp, prepared-from-recipe: 311g

Oil Roasted Almonds have 3.8 times more energy per 100g than Desserts, apple crisp, prepared-from-recipe. It has very high energy density when compared to other foods. Desserts, apple crisp, prepared-from-recipe having above average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Desserts, apple crisp, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Oil Roasted Almonds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	6.65% 2.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	73.7% 96g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	84.3% 61g	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% 0g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	11.4% 4.35g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	9.56% 0.12mg	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	5.56% 22.2μg	12.4% 49.7μg	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	7.6% 6.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	143% 21.4mg	7.87% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	24% 240mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	24.5% 0.22mg	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	38% 3.03mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	5.9% 25mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	17.6% 0.4mg	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	55% 384mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	72.7% 1090mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	5.3% 195g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Desserts, Apple Crisp, Prepared-from-recipe Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Desserts, apple crisp, prepared-from-recipe?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Desserts, apple crisp, prepared-from-recipe:

• 500 calories of Oil Roasted Almonds have 2.6 times more Vitamin B2 and 18.1 times more Vitamin E than Desserts, apple crisp, prepared-from-recipe.
• While 500 kcal of Desserts, apple crisp, prepared-from-recipe contain more Vitamin A, 3.4 times more Vitamin B1, 2.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin K
• 500 calories of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Desserts, apple crisp, prepared-from-recipe:

• 500 calories of Oil Roasted Almonds have 2.2 times more Calcium, 3.6 times more Copper, 9.1 times more Magnesium, 5 times more Manganese, 4.4 times more Phosphorus, 2.4 times more Potassium and 4.5 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While 500 kcal of Desserts, apple crisp, prepared-from-recipe contain 3.2 times more Selenium and 1323.3 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Desserts, apple crisp, prepared-from-recipe contain similar levels of Iron per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 4.3 times more Fat, 1.6 times more Saturated Fat, 3.3 times more Omega 6, 2 times more Fiber and 3.2 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 500 kcal of Desserts, apple crisp, prepared-from-recipe contain more Omega 3, 6.6 times more Carbohydrate and 16.3 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Desserts, apple crisp, prepared-from-recipe offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Desserts, apple crisp, prepared-from-recipe provide inadequate amounts of Protein