Comparing Nutrients in 500 calories Florida AvocadosVS Almonds

Weight per 500 calories

Florida Avocados

417g

Almonds

86.4g

Almonds have 4.8 times more energy per unit of mass than Raw Florida Avocados, which is very high in comparison to other foods. Florida Avocados having average energy density.

Which food has more nutrients per 500 calories - Florida Avocados or Almonds?

Macros Ratio

Protein Fat Carbs

Florida Avocados

69%

24%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Florida Avocadosvs 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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43.2%42g

Fat

44.5%43g

42 gvs43 g

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

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25.5%8.17g

Saturated Fat

10.3%3.3g

8.17 gvs3.3 g

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

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25%0.4g

Omega 3

0.16%0.003g

0.4 gvs0.003 g

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

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38.7%6.6g

Omega 6

62.6%10.6g

6.6 gvs10.6 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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25%32.6g

Carbohydrate

14.3%18.6g

32.6 gvs18.6 g

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

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14%10g

Sugars

5.2%3.76g

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

10 gvs3.76 g

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

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1.44%1.04g

Fructose

0.13%0.095g

≤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]

1.04 gvs0.095 g

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

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%9.04g

Glucose

%0.15g

9.04 gvs0.15 g

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

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%0g

Sucrose

%3.4g

0 gvs3.4 g

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

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61.4%23.3g

Fiber

28.4%10.8g

23.3 gvs10.8 g

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

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16.6%9.3g

Protein

32.6%18.3g

9.3 gvs18.3 g

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

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Vitamins

Florida Avocadosvs Almonds

3.24%29μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

29 μgvs0 μg

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

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7.3%0.088mg

Vitamin B1

14.8%0.18mg

Thiamine

0.088 mgvs0.18 mg

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

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17%0.22mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.22 mgvs0.98 mg

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

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17.5%2.8mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs3.12 mg

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

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77.6%3.88mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

3.88 mgvs0.41 mg

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

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25%0.33mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.33 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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36.5%146μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

146 μgvs38 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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80.6%72.5mg

Vitamin C

0%0mg

Ascorbic acid

72.5 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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74%11mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

11 mgvs22 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

Florida Avocadosvs Almonds

4.17%41.7mg

Calcium

23.2%232mg

41.7 mgvs232 mg

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

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144%1.3mg

Copper

99%0.89mg

1.3 mgvs0.89 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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8.85%0.71mg

Iron

40%3.2mg

0.71 mgvs3.2 mg

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

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24%100mg

Magnesium

55.5%233mg

100 mgvs233 mg

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

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17.2%0.4mg

Manganese

82%1.9mg

0.4 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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24%167mg

Phosphorus

59.3%415mg

167 mgvs415 mg

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

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43%1463mg

Potassium

18.6%633mg

1463 mgvs633 mg

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

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Selenium

6.44%3.54μg

NA μgvs3.54 μg

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

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0.56%8.33mg

Sodium

0.058%0.86mg

8.33 mgvs0.86 mg

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

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15%1.67mg

Zinc

24.5%2.7mg

1.67 mgvs2.7 mg

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

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8.88%328g

Water

0.1%3.8g

328 gvs3.8 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 Florida Avocados vs Almonds:

Raw Florida Avocados have 9.5 times more Vitamin B5, 2.7 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Almonds.
While Almonds contain 2 times more Vitamin B1, 4.5 times more Vitamin B2 and 2 times more Vitamin E than Raw Florida Avocados.
Both Raw Florida Avocados and Almonds have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Florida Avocados as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Florida Avocados vs Almonds:

Raw Florida Avocados have 1.5 times more Copper, 2.3 times more Potassium and 86.2 times more Water than Almonds.
While Almonds contain 5.6 times more Calcium, 4.5 times more Iron, 2.3 times more Magnesium, 4.8 times more Manganese, 2.5 times more Phosphorus and 1.6 times more Zinc than Raw Florida Avocados.

Comparison of macro-nutrients per 500 calories:

Raw Florida Avocados have 2.5 times more Saturated Fat, 154.4 times more Omega 3, 1.8 times more Carbohydrate, 2.7 times more Sugars and 2.2 times more Fiber than Almonds.
While Almonds contain 1.6 times more Omega 6 and 2 times more Protein than Raw Florida Avocados.
Both Raw Florida Avocados and Almonds have similar amounts of Energy and Fat per 500 kcal.
Both Raw Florida Avocados as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Florida AvocadosVS BananasAlmondsVS BananasFlorida AvocadosVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Florida AvocadosVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Florida Avocados or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: