Comparing Nutrients in 500 calories Oil Roasted Almonds VS Phyllo dough

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Phyllo dough: 167g

Oil Roasted Almonds have 2 times more energy per 100g than Phyllo dough. It has very high energy density when compared to other foods. Phyllo dough having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Oil Roasted Almonds	Phyllo dough	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	8.6% 1.46g	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	67.7% 88g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	0.42% 0.3g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Phyllo dough	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	75.4% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	3.86% 0.05mg	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	36.8% 147μg	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	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Phyllo dough	Recommended Dietary Allowance
Calcium	24% 240mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	18.8% 0.17mg	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	67% 5.37mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	5.97% 25mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	34.6% 0.8mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	3.64% 124mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.47% 54.5g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 1.9 times more Vitamin B6 and 159.9 times more Vitamin E than Phyllo dough.
• While Phyllo dough contains 11.9 times more Vitamin B1, 2.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 6.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Phyllo dough have similar amounts of Vitamin B2 per 500 kcal.
• Both Oil Roasted Almonds as well as Phyllo dough 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 Phyllo dough:

• Oil Roasted Almonds have 13 times more Calcium, 4.7 times more Copper, 9 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 4.7 times more Potassium and 3.1 times more Zinc than Phyllo dough.
• While Phyllo dough contains 1.8 times more Iron, 11.5 times more Selenium and 980.5 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Almonds have 4.5 times more Fat, 1.4 times more Saturated Fat, 7.6 times more Omega 6, 12.5 times more Sugars, 2.7 times more Fiber and 1.5 times more Protein than Phyllo dough.
• While Phyllo dough contains 6 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Phyllo dough have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Almonds as well as Phyllo dough have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.