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

Weight per 500 calories

• Passion-fruit, Purple: 516g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 6.3 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 Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Passion-fruit, Purple	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	5.17% 3.75g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	141% 53.6g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Oil Roasted 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	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	7.48% 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	5.56% 22.2μg	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	143% 21.4mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.2% 62mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	87.4% 0.79mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	NA	88% 2.03mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	5.62% 3.1μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	9.62% 144mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	10% 376g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit, Purple has more Vitamin A, 2.6 times more Vitamin B3, 5.3 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Vitamin B1 and 207.5 times more Vitamin E than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Oil Roasted Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Oil Roasted 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 Oil Roasted Almonds:

• Raw Passion-fruit, Purple has 2.7 times more Iron, 3.1 times more Potassium, 175.2 times more Sodium and 163 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.9 times more Calcium, 1.8 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 Oil Roasted Almonds have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Passion-fruit, Purple has 8.3 times more Carbohydrate, 15.4 times more Sugars and 6.2 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.6 times more Fat, 11.4 times more Saturated Fat, 5.3 times more Omega 6 and 1.5 times more Protein than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Oil Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.