Comparing Nutrients in 500 calories Radicchio VS Blanched Almonds

Weight per 500 calories

• Radicchio: 2174g
• Blanched Almonds: 84.7g

Blanched Almonds have 25.7 times more energy per unit of mass than Raw Radicchio, which is very high in comparison to other foods. Radicchio having very low energy density.

Which food has more nutrients per 500 calories - Radicchio or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Radicchio	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.43g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	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	75% 97g	12% 16g	130g per day for Men 19-50 years
Sugars	18% 13g	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	51.5% 19.6g	22% 8.4g	38g per day for Men 19-50 years
Protein	55.5% 31g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	326% 1304μg	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	193% 174mg	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	328% 49mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4623% 5548μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Blanched Almonds	Recommended Dietary Allowance
Calcium	41.3% 413mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	824% 7.4mg	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	155% 12.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	67.3% 283mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	124% 870mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	193% 6565mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	54.7% 2025g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Radicchio vs Blanched Almonds:

• Raw Radicchio has 2.1 times more Vitamin B1, 1.9 times more Vitamin B3, 22 times more Vitamin B5, 12.7 times more Vitamin B6, 31.4 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Raw Radicchio and Blanched Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Radicchio as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Radicchio vs Blanched Almonds:

• Raw Radicchio has 2.1 times more Calcium, 8.5 times more Copper, 4.5 times more Iron, 1.2 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 11.8 times more Potassium, 7.2 times more Selenium, 29.7 times more Sodium, 5.4 times more Zinc and 529.8 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Raw Radicchio has 102.6 times more Omega 3, 6.2 times more Carbohydrate, 3.3 times more Sugars, 2.3 times more Fiber and 1.7 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 8.2 times more Fat, 2.6 times more Saturated Fat and 5.2 times more Omega 6 than Raw Radicchio.
• Both Raw Radicchio and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Radicchio as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.