Comparing Nutrients in 500 calories Raw Frozen Rhubarb VS Blanched Almonds

Weight per 500 calories

• Raw Frozen Rhubarb: 2381g
• Blanched Almonds: 84.7g

Blanched Almonds have 28.1 times more energy per unit of mass than Raw Frozen Rhubarb, which is very high in comparison to other foods. Raw Frozen Rhubarb having very low energy density.

Which food has more nutrients per 500 calories - Raw Frozen Rhubarb or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Raw Frozen Rhubarb	9%	4%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raw Frozen Rhubarb	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.56% 1.3g	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	36% 26g	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	113% 43g	22% 8.4g	38g per day for Men 19-50 years
Protein	23.4% 13g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Raw Frozen Rhubarb	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.2% 4.83mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	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	47.6% 190μg	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	127% 114mg	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	43% 6.43mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	581% 698μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Frozen Rhubarb	Blanched Almonds	Recommended Dietary Allowance
Calcium	462% 4619mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	86.3% 6.9mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	41% 286mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	75.6% 2571mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	60% 2226g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raw Frozen Rhubarb vs Blanched Almonds:

• Raw Frozen Rhubarb has more Vitamin A, 4.6 times more Vitamin B1, 1.6 times more Vitamin B3, 5.8 times more Vitamin B5, 6.1 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.1 times more Vitamin E than Raw Frozen Rhubarb.
• Both Raw Frozen Rhubarb and Blanched Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Frozen Rhubarb as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Raw Frozen Rhubarb vs Blanched Almonds:

• Raw Frozen Rhubarb has 23.1 times more Calcium, 2.5 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 4.6 times more Potassium, 9.7 times more Selenium and 582.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Copper and 1.4 times more Phosphorus than Raw Frozen Rhubarb.
• Both Raw Frozen Rhubarb and Blanched Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Frozen Rhubarb has 7.7 times more Carbohydrate, 6.7 times more Sugars and 5.1 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 17 times more Fat, 4.9 times more Saturated Fat, 8.2 times more Omega 6 and 1.4 times more Protein than Raw Frozen Rhubarb.
• Both Raw Frozen Rhubarb and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Frozen Rhubarb as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.