Comparing Nutrients in 500 calories Passion-fruit, Purple VS Almonds

Weight per 500 calories

• Passion-fruit, Purple: 516g
• Almonds: 86.4g

Almonds have 6 times more energy per unit of mass than Raw Passion-fruit, Purple, which is very high in comparison to other foods. Passion-fruit, Purple having average energy density.

Which food has more nutrients per 500 calories - Passion-fruit, Purple or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Passion-fruit, Purple	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	93% 121g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	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	NA	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	141% 53.6g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Almonds	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	18% 72μg	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	172% 155mg	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	0.69% 0.1mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Almonds	Recommended Dietary Allowance
Calcium	6.2% 62mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	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	103% 8.25mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	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	50% 351mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	5.62% 3.1μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	9.62% 144mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	10% 376g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Passion-fruit, Purple vs Almonds:

• Raw Passion-fruit, Purple has more Vitamin A, 2.5 times more Vitamin B3, 4.4 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain more Vitamin B1, 1.5 times more Vitamin B2 and 214.7 times more Vitamin E than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Passion-fruit, Purple vs Almonds:

• Raw Passion-fruit, Purple has 2.6 times more Iron, 2.8 times more Potassium, 167.1 times more Sodium and 98.7 times more Water than Almonds.
• While Almonds contain 3.8 times more Calcium, 2 times more Copper, 1.6 times more Magnesium and 5.2 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Almonds have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Passion-fruit, Purple has 6.5 times more Carbohydrate, 15.4 times more Sugars and 5 times more Fiber than Almonds.
• While Almonds contain 11.9 times more Fat, 10.8 times more Saturated Fat, 5 times more Omega 6 and 1.6 times more Protein than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.