Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy TipsVS Almonds

Weight per 500 calories

Boiled Balsam-pear , Leafy Tips

1471g

Almonds

86.4g

Almonds have 17 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is very high in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs 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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3.03%2.94g

Fat

44.5%43g

2.94 gvs43 g

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

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1.47%0.47g

Saturated Fat

10.3%3.3g

0.47 gvs3.3 g

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

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59.7%0.96g

Omega 3

0.16%0.003g

0.96 gvs0.003 g

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

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1.04%0.18g

Omega 6

62.6%10.6g

0.18 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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75.6%98g

Carbohydrate

14.3%18.6g

98 gvs18.6 g

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

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21%15.3g

Sugars

5.2%3.76g

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

15.3 gvs3.76 g

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

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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]

NA gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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73.5%28g

Fiber

28.4%10.8g

28 gvs10.8 g

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

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95%53g

Protein

32.6%18.3g

53 gvs18.3 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tipsvs Almonds

198%1779μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1779 μgvs0 μg

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

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180%2.16mg

Vitamin B1

14.8%0.18mg

Thiamine

2.16 mgvs0.18 mg

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

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319%4.15mg

Vitamin B2

75.6%0.98mg

Riboflavin

4.15 mgvs0.98 mg

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

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91%14.6mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

14.6 mgvs3.12 mg

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

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17.6%0.88mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.88 mgvs0.41 mg

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

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860%11mg

Vitamin B6

9.1%0.12mg

Pyridoxine

11 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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324%1294μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

1294 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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908%818mg

Vitamin C

0%0mg

Ascorbic acid

818 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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142%21.3mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

21.3 mgvs22 mg

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

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1999%2399μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2399 μgvs0 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Almonds

61.8%618mg

Calcium

23.2%232mg

618 mgvs232 mg

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

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328%2.96mg

Copper

99%0.89mg

2.96 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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188%15mg

Iron

40%3.2mg

15 mgvs3.2 mg

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

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329%1382mg

Magnesium

55.5%233mg

1382 mgvs233 mg

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

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343%7.9mg

Manganese

82%1.9mg

7.9 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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162%1132mg

Phosphorus

59.3%415mg

1132 mgvs415 mg

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

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260%8853mg

Potassium

18.6%633mg

8853 mgvs633 mg

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

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24%13.2μg

Selenium

6.44%3.54μg

13.2 μgvs3.54 μg

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

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12.7%191mg

Sodium

0.058%0.86mg

191 mgvs0.86 mg

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

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40%4.4mg

Zinc

24.5%2.7mg

4.4 mgvs2.7 mg

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

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35.3%1304g

Water

0.1%3.8g

1304 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 Boiled Balsam-pear , Leafy Tips vs Almonds:

Boiled and Drained Balsam-pear , Leafy Tips have more Vitamin A, 12.2 times more Vitamin B1, 4.2 times more Vitamin B2, 4.7 times more Vitamin B3, 2.2 times more Vitamin B5, 94.5 times more Vitamin B6, 34.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Boiled and Drained Balsam-pear , Leafy Tips and Almonds have similar amounts of Vitamin E per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips vs Almonds:

Boiled and Drained Balsam-pear , Leafy Tips have 2.7 times more Calcium, 3.3 times more Copper, 4.7 times more Iron, 5.9 times more Magnesium, 4.2 times more Manganese, 2.7 times more Phosphorus, 14 times more Potassium, 3.7 times more Selenium, 221.4 times more Sodium, 1.6 times more Zinc and 342.5 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Leafy Tips have 369 times more Omega 3, 5.3 times more Carbohydrate, 4.1 times more Sugars, 2.6 times more Fiber and 2.9 times more Protein than Almonds.
While Almonds contain 14.7 times more Fat, 7 times more Saturated Fat and 60.3 times more Omega 6 than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Almonds have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsAlmondsVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy TipsVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: