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

Weight per 500 calories

• Passion-fruit, Purple: 516g
• Blanched Almonds: 84.7g

Blanched Almonds have 6.1 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Passion-fruit, Purple	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	12% 16g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	141% 53.6g	22% 8.4g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Blanched 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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	7.5% 0.097mg	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	18% 72μg	10.4% 41.5μg	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	134% 20mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.2% 62mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	97% 0.87mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	67.6% 1.56mg	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	50% 351mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	5.62% 3.1μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	9.62% 144mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	10% 376g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit, Purple has more Vitamin A, 2.6 times more Vitamin B3, 5.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B1 and 195.2 times more Vitamin E than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Blanched Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Blanched 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 Blanched Almonds:

• Raw Passion-fruit, Purple has 3 times more Iron, 3.2 times more Potassium, 9 times more Sodium and 98.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Calcium, 2 times more Copper, 1.5 times more Magnesium and 4.9 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Blanched Almonds have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Passion-fruit, Purple has 7.6 times more Carbohydrate, 14.7 times more Sugars and 6.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 12.3 times more Fat, 11 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 Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.