Comparing Nutrients in 500 calories Raw Quinoa VS Almonds

Weight per 500 calories

• Raw Quinoa: 136g
• Almonds: 86.4g

Almonds have 1.6 times more energy per unit of mass than Raw Quinoa, which is very high in comparison to other foods. Raw Quinoa having high energy density.

Which food has more nutrients per 500 calories - Raw Quinoa or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Quinoa	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	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	67% 87g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	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	25% 9.5g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	34.3% 19g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Almonds	Recommended Dietary Allowance
Vitamin A	0.15% 1.36μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.8% 0.49mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.2% 0.43mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	62.5% 250μg	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	NA	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	22% 3.3mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Almonds	Recommended Dietary Allowance
Calcium	6.4% 64mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	77.6% 6.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	88.7% 621mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	22.5% 765mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raw Quinoa vs Almonds:

• Raw Quinoa has 2.8 times more Vitamin B1, 2.6 times more Vitamin B5, 5.6 times more Vitamin B6 and 6.6 times more Vitamin B9 than Almonds.
• While Almonds contain 2.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 6.7 times more Vitamin E than Raw Quinoa.
• Both Raw Quinoa as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Raw Quinoa vs Almonds:

• Raw Quinoa has 1.9 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium, 3.3 times more Selenium and 1.6 times more Zinc than Almonds.
• While Almonds contain 3.6 times more Calcium than Raw Quinoa.
• Both Raw Quinoa and Almonds have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Quinoa has 136.4 times more Omega 3 and 4.7 times more Carbohydrate than Almonds.
• While Almonds contain 5.2 times more Fat, 3.4 times more Saturated Fat and 2.6 times more Omega 6 than Raw Quinoa.
• Both Raw Quinoa and Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Raw Quinoa as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.