Comparing Nutrients in 500 calories Oil Roasted Almonds VS Frozen Fiddlehead Ferns

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Frozen Fiddlehead Ferns: 1471g

Oil Roasted Almonds have 17.9 times more energy per 100g than Frozen Fiddlehead Ferns. It has very high energy density when compared to other foods. Frozen Fiddlehead Ferns, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Frozen Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Oil Roasted Almonds	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	5.3% 5.15g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	NA	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	65% 84.4g	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	NA	38g per day for Men 19-50 years
Protein	31.2% 17.5g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	275% 2471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	NA	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	NA	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	291% 262mg	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	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	24% 240mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	359% 3.24mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	601% 14mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	55.8% 1897mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	NA	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	35.3% 1308g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Frozen Fiddlehead Ferns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Frozen Fiddlehead Ferns?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Frozen Fiddlehead Ferns:

• 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain more Vitamin A, 2.7 times more Vitamin B1, 3 times more Vitamin B2, 15.9 times more Vitamin B3 and more Vitamin C than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Oil Roasted Almonds as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Frozen Fiddlehead Ferns:

• 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain 1.5 times more Calcium, 4.1 times more Copper, 3.5 times more Iron, 6.8 times more Manganese, 2.2 times more Phosphorus, 3.3 times more Potassium, 4.1 times more Zinc and 566.9 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen Fiddlehead Ferns contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 8.8 times more Fat than Frozen Fiddlehead Ferns.
• While 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain 5.8 times more Carbohydrate and 3.6 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen Fiddlehead Ferns offer comparable quantities of Energy per 500 calories.