Comparing Nutrients in 500 calories Pie, blueberry, commercially prepared VS Roasted Almonds

Weight per 500 calories

• Pie, blueberry, commercially prepared: 216g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.6 times more energy per unit of mass than Pie, blueberry, commercially prepared, which is very high in comparison to other foods. Pie, blueberry, commercially prepared having above average energy density.

Which food has more nutrients per 500 calories - Pie, blueberry, commercially prepared or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie, blueberry, commercially prepared	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.2% 21.6g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	32% 0.52g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.07g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	29.4% 21.3g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	5.67% 2.16g	24% 9.1g	38g per day for Men 19-50 years
Protein	6.93% 3.88g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.97% 0.065mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.13% 0.08mg	8.75% 0.11mg	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	14.5% 58μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.9% 0.022μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.47% 5.8mg	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	15% 2.24mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	102% 0.92mg	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	8.1% 0.65mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	2.57% 10.8mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	81% 1.87mg	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	7.1% 49.6mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	41.2% 619mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	3.13% 0.34mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	3.06% 113g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie, blueberry, commercially prepared vs Roasted Almonds:

• Pie, blueberry, commercially prepared has more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Vitamin B1, 15.5 times more Vitamin B2, 4.7 times more Vitamin B3, 1.4 times more Vitamin B6 and 8.9 times more Vitamin E than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Dry Roasted Almonds have similar amounts of Vitamin B5 per 500 kcal.
• Both Pie, blueberry, commercially prepared as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pie, blueberry, commercially prepared vs Roasted Almonds:

• Pie, blueberry, commercially prepared has 1.8 times more Selenium and 246.6 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13 times more Calcium, 9.3 times more Copper, 4.8 times more Iron, 21.6 times more Magnesium, 4.9 times more Manganese, 7.9 times more Phosphorus, 5.5 times more Potassium and 8 times more Zinc than Pie, blueberry, commercially prepared.

Comparison of macro-nutrients per 500 calories:

• Pie, blueberry, commercially prepared has 61.6 times more Omega 3, 4.3 times more Carbohydrate and 5.2 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Fat, 1.5 times more Omega 6, 4.2 times more Fiber and 4.5 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Pie, blueberry, commercially prepared as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.