Comparing Nutrients in 500 calories Oil Roasted Almonds VS Almonds

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Almonds: 86.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Oil Roasted Almonds or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Oil Roasted Almonds	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	62.6% 10.6g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 3.4g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.56% 22.2μg	9.5% 38μg	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	0% 0mg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Almonds	Recommended Dietary Allowance
Calcium	24% 240mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Almonds contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B5 and 1.7 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Almonds have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 500 kcal.
• Both Oil Roasted Almonds as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Almonds:

Both Oil Roasted Almonds and Almonds have similar amounts of minerals per 500 kcal
• Both Oil Roasted Almonds and Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds contain 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Sugars, Fiber and Protein per 500 kcal.
• Both Oil Roasted Almonds as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.