Comparing Nutrients in 500 calories Boiled Rutabagas VS Oil Roasted Almonds

Weight per 500 calories

• Boiled Rutabagas: 1667g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 20.2 times more energy per unit of mass than Boiled and Drained Rutabagas, which is very high in comparison to other foods. Boiled Rutabagas having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Rutabagas or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Rutabagas	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	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	87.7% 114g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	91% 66g	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	35.4% 25.7g	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	% 34.3g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 5.83g	% 3.6g	g per day for Men 19-50 years
Fiber	79% 30g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.5% 12mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	62.5% 250μg	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	348% 313mg	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	26.7% 4mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	30% 300mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	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	37.5% 3mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	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	98% 683mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	41.2% 1526g	0.062% 2.3g	3700g per day for Men 19-50 years

Boiled Rutabagas VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Rutabagas or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Boiled Rutabagas vs Oil Roasted Almonds:

• 500 calories of Boiled Rutabagas have 18 times more Vitamin B1, 3.9 times more Vitamin B3, 13.7 times more Vitamin B5, 17.5 times more Vitamin B6, 11.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 5.3 times more Vitamin E than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Oil Roasted Almonds provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Rutabagas as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled Rutabagas vs Oil Roasted Almonds:

• 500 calories of Boiled Rutabagas have 1.3 times more Calcium, 1.8 times more Phosphorus, 6.3 times more Potassium, 3.5 times more Selenium and 661.5 times more Water than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.6 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese and 1.3 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Oil Roasted Almonds contain similar levels of Iron per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Rutabagas have more Omega 3, 7.8 times more Carbohydrate, 17.6 times more Sugars, more Fructose and 3.5 times more Fiber than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 15.1 times more Fat, 7.2 times more Saturated Fat and 17.6 times more Omega 6 than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Oil Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Rutabagas provide inadequate amounts of Omega 6
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3