Comparing Nutrients in 500 calories Snacks, trail mix, tropical VS Roasted Almonds

Weight per 500 calories

• Snacks, trail mix, tropical: 113g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.4 times more energy per unit of mass than Snacks, trail mix, tropical, which is very high in comparison to other foods. Snacks, trail mix, tropical having very high energy density.

Which food has more nutrients per 500 calories - Snacks, trail mix, tropical or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, tropical	6%	35%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, trail mix, tropical	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	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	57% 74.2g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	24% 9.1g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, tropical	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.25% 2.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.4% 0.51mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	12% 47.5μg	11.5% 46μg	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	9.55% 8.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, tropical	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	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	37.3% 3mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	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	30% 210mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	7.16% 107mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.28% 10g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, trail mix, tropical vs Roasted Almonds:

• Snacks, trail mix, tropical have 7.9 times more Vitamin B1, 5.1 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.7 times more Vitamin B2 and 1.8 times more Vitamin B3 than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Dry Roasted Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Snacks, trail mix, tropical as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, trail mix, tropical vs Roasted Almonds:

• Snacks, trail mix, tropical have 1.3 times more Potassium and 42.8 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.5 times more Calcium, 1.5 times more Copper, 2.1 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus and 2.1 times more Zinc than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Dry Roasted Almonds have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, trail mix, tropical have 2.8 times more Saturated Fat and 4.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Fat, 1.9 times more Omega 6 and 2.5 times more Protein than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Snacks, trail mix, tropical as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.