Comparing Nutrients in 500 calories OheloberriesVS Blanched Almonds

Weight per 500 calories

Oheloberries

1786g

Blanched Almonds

84.7g

Blanched Almonds have 21.1 times more energy per unit of mass than Raw Oheloberries, which is very high in comparison to other foods. Oheloberries having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Oheloberries

89%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Oheloberriesvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.05%3.93g

Fat

46%44.5g

3.93 gvs44.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

10.5%3.35g

NA gvs3.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

0.21%0.003g

NA gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

61.6%10.5g

NA gvs10.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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94%122g

Carbohydrate

12%16g

122 gvs16 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

5.4%3.92g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs3.92 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.025g

NA gvs0.025 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.78g

NA gvs3.78 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

22%8.4g

NA gvs8.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g

Protein

32.4%18g

6.8 gvs18 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oheloberriesvs Blanched Almonds

83.3%750μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

750 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.3%0.3mg

Vitamin B1

13.5%0.16mg

Thiamine

0.3 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49.5%0.64mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.64 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30%4.82mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

4.82 mgvs2.97 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

5.32%0.27mg

Pantothenic acid

NA mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

7.5%0.097mg

Pyridoxine

NA mgvs0.097 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

10.4%41.5μg

Folates and Folic Acid

NA μgvs41.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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119%107mg

Vitamin C

0%0mg

Ascorbic acid

107 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

134%20mg

Tocopherols and Tocotrienols

NA mgvs20 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oheloberriesvs Blanched Almonds

12.5%125mg

Calcium

20%200mg

125 mgvs200 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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Copper

97%0.87mg

NA mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20%1.6mg

Iron

34.7%2.78mg

1.6 mgvs2.78 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg

Magnesium

54%227mg

107 mgvs227 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

67.6%1.56mg

NA mgvs1.56 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25.5%179mg

Phosphorus

58.2%408mg

179 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%679mg

Potassium

16.4%558mg

679 mgvs558 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

4.93%2.7μg

NA μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg

Sodium

1.07%16mg

18 mgvs16 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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Zinc

23%2.5mg

NA mgvs2.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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44.5%1648g

Water

0.1%3.82g

1648 gvs3.82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Oheloberries have more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B3 and more Vitamin C than Blanched Almonds.
Both Raw Oheloberries and Blanched Almonds have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Oheloberries as well as Blanched Almonds have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Oheloberries vs Blanched Almonds:

Raw Oheloberries have 1.2 times more Potassium and 431.2 times more Water than Blanched Almonds.
While Blanched Almonds contain 1.6 times more Calcium, 1.7 times more Iron, 2.1 times more Magnesium and 2.3 times more Phosphorus than Raw Oheloberries.

Comparison of macro-nutrients per 500 calories:

Raw Oheloberries have 7.7 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 11.3 times more Fat and 2.7 times more Protein than Raw Oheloberries.
Both Raw Oheloberries and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Raw Oheloberries as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OheloberriesVS Canned Small Ripe OlivesBlanched AlmondsVS Canned Small Ripe OlivesOheloberriesVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories OheloberriesVS Blanched Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: