Comparing Nutrients in 500 calories BorageVS Roasted Almonds

Weight per 500 calories

Borage

2381g

Roasted Almonds

83.6g

Dry Roasted Almonds have 28.5 times more energy per unit of mass than Raw Borage, which is very high in comparison to other foods. Borage having very low energy density.

Which food has more nutrients per 500 calories - Borage or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Borage

28%

24%

48%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Boragevs Roasted 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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17%16.7g

Fat

45.3%44g

16.7 gvs44 g

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

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12.6%4.05g

Saturated Fat

10.7%3.42g

4.05 gvs3.42 g

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

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Omega 3

0.52%0.008g

NA gvs0.008 g

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

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15.3%2.6g

Omega 6

63.7%11g

2.6 gvs11 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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56%73g

Carbohydrate

13.5%17.6g

73 gvs17.6 g

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

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Sugars

5.6%4.06g

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

NA gvs4.06 g

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

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Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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Glucose

%0.008g

NA gvs0.008 g

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

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Sucrose

%3.97g

NA gvs3.97 g

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

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Fiber

24%9.1g

NA gvs9.1 g

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

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76.5%43g

Protein

31.3%17.5g

43 gvs17.5 g

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

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Vitamins

Boragevs Roasted Almonds

556%5000μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5000 μgvs0 μg

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

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119%1.43mg

Vitamin B1

5.37%0.064mg

Thiamine

1.43 mgvs0.064 mg

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

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275%3.57mg

Vitamin B2

77%1mg

Riboflavin

3.57 mgvs1 mg

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

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134%21.4mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

21.4 mgvs3.04 mg

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

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19.5%0.98mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

0.98 mgvs0.27 mg

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

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154%2mg

Vitamin B6

8.75%0.11mg

Pyridoxine

2 mgvs0.11 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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77.4%310μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

310 μgvs46 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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926%833mg

Vitamin C

0%0mg

Ascorbic acid

833 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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Vitamin E

133%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

Boragevs Roasted Almonds

221%2214mg

Calcium

22.4%224mg

2214 mgvs224 mg

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

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344%3.1mg

Copper

102%0.92mg

3.1 mgvs0.92 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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982%78.6mg

Iron

39%3.1mg

78.6 mgvs3.1 mg

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

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295%1238mg

Magnesium

55.5%233mg

1238 mgvs233 mg

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

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361%8.3mg

Manganese

81%1.87mg

8.3 mgvs1.87 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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180%1262mg

Phosphorus

56.3%394mg

1262 mgvs394 mg

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

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329%11190mg

Potassium

17.5%596mg

11190 mgvs596 mg

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

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39%21.4μg

Selenium

3.04%1.67μg

21.4 μgvs1.67 μg

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

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127%1905mg

Sodium

0.17%2.5mg

1905 mgvs2.5 mg

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

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43.3%4.76mg

Zinc

25%2.77mg

4.76 mgvs2.77 mg

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

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60%2214g

Water

0.054%2g

2214 gvs2 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 Borage vs Roasted Almonds:

Raw Borage has more Vitamin A, 22.2 times more Vitamin B1, 3.6 times more Vitamin B2, 7 times more Vitamin B3, 3.6 times more Vitamin B5, 17.6 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
Both Raw Borage as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Borage vs Roasted Almonds:

Raw Borage has 9.9 times more Calcium, 3.4 times more Copper, 25.2 times more Iron, 5.3 times more Magnesium, 4.5 times more Manganese, 3.2 times more Phosphorus, 18.8 times more Potassium, 12.8 times more Selenium, 759.4 times more Sodium, 1.7 times more Zinc and 1098.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

Raw Borage has 4.1 times more Carbohydrate and 2.4 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.6 times more Fat and 4.2 times more Omega 6 than Raw Borage.
Both Raw Borage and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Raw Borage as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BorageVS Boiled BorageRoasted AlmondsVS Boiled BorageBorageVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories BorageVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Borage or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: