Comparing Nutrients in 500 calories Oil Roasted Almonds VS Boiled Drumstick Pods

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Boiled Drumstick Pods: 1389g

Oil Roasted Almonds have 16.9 times more energy per 100g than Boiled Drumstick Pods. It has very high energy density when compared to other foods. Boiled and Drained Drumstick Pods having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Drumstick Pods?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Oil Roasted Almonds	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	0.25% 0.042g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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% 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	154% 58.3g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	72.6% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	195% 9.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	120% 1.56mg	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	104% 417μg	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	1497% 1347mg	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	143% 21.4mg	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

	Oil Roasted Almonds	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	24% 240mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	120% 1.1mg	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	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	139% 583mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	146% 3.35mg	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	97% 681mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	187% 6347mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	40% 597mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	33% 1228g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Boiled Drumstick Pods Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Drumstick Pods?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Boiled Drumstick Pods:

• 500 kcal of Boiled and Drained Drumstick Pods contain 8.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 51.6 times more Vitamin B5, 16 times more Vitamin B6, 18.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Oil Roasted Almonds as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Boiled Drumstick Pods:

• 500 kcal of Boiled and Drained Drumstick Pods contain 1.4 times more Copper, 2.1 times more Iron, 2.6 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 11 times more Potassium, 2.9 times more Selenium, 725 times more Sodium, 2.3 times more Zinc and 532.4 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Drumstick Pods contain similar levels of Calcium per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 17.2 times more Fat, 8.1 times more Saturated Fat and 267.3 times more Omega 6 than Boiled Drumstick Pods.
• While 500 kcal of Boiled and Drained Drumstick Pods contain 7.8 times more Carbohydrate, 6.7 times more Fiber and 1.7 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Drumstick Pods offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Drumstick Pods provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Boiled and Drained Drumstick Pods provide inadequate amounts of Omega 3 in 500 calories.