Comparing Nutrients in 500 calories Oil Roasted Almonds VS Industrial High Oleic Canola Oil

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Industrial High Oleic Canola Oil: 55.6g

Industrial High Oleic Canola Oil has 1.5 times more energy per unit of mass than Oil Roasted Almonds, which is very high in comparison to other foods. Oil Roasted Almonds having very high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Industrial High Oleic Canola Oil?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Industrial High Oleic Canola Oil	0%	100%	0%

Macro Nutrients

	Oil Roasted Almonds	Industrial High Oleic Canola Oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	57.3% 55.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	11.8% 3.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	43.8% 7.44g	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	0% 0g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Industrial High Oleic Canola Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	0% 0mg	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	0% 0mg	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	0% 0μg	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	64.7% 9.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33% 39.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Industrial High Oleic Canola Oil	Recommended Dietary Allowance
Calcium	24% 240mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	0% 0μg	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	0% 0mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0% 0g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Industrial High Oleic Canola Oil Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Industrial High Oleic Canola Oil?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Industrial High Oleic Canola Oil:

• 500 calories of Oil Roasted Almonds have more Vitamin B2, more Vitamin B3 and 2.2 times more Vitamin E than Industrial High Oleic Canola Oil.
• While 500 kcal of Industrial High Oleic Canola Oil contain more Vitamin K than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 500 calories of Industrial High Oleic Canola Oil have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Oil Roasted Almonds as well as Industrial High Oleic Canola Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Industrial High Oleic Canola Oil:

• 500 calories of Oil Roasted Almonds have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than Industrial High Oleic Canola Oil.
• 500 calories of Industrial High Oleic Canola Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Oil Roasted Almonds as well as Industrial High Oleic Canola Oil lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 1.5 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Industrial High Oleic Canola Oil.
• While 500 kcal of Industrial High Oleic Canola Oil contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Industrial High Oleic Canola Oil offer comparable quantities of Energy, Fat and Saturated Fat per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Industrial High Oleic Canola Oil provide inadequate amounts of Carbohydrate, Fiber and Protein