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Comparing Nutrients in 500 calories Boiled CardoonVS Roasted Almonds

Weight per 500 calories

Boiled Cardoon
2273g
Roasted Almonds
83.6g

Dry Roasted Almonds have 27.2 times more energy per unit of mass than Boiled and Drained Cardoon, which is very high in comparison to other foods. Boiled Cardoon having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Cardoon
12%
4%
84%
Roasted Almonds
13%
74%
13%
500 kcal ▼

Macro Nutrients

Boiled Cardoonvs 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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2.58%2.5g
Fat
45.3%44g
2.5 gvs44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.85%0.27g
Saturated Fat
10.7%3.42g
0.27 gvs3.42 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
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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5.9%1g
Omega 6
63.7%11g
1 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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93%121g
Carbohydrate
13.5%17.6g
121 gvs17.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
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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NA
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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NA
Glucose
%0.008g
NA gvs0.008 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.97g
NA gvs3.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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102%38.6g
Fiber
24%9.1g
38.6 gvs9.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31%17.3g
Protein
31.3%17.5g
17.3 gvs17.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Cardoonvs Roasted Almonds
15%136μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
136 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34%0.41mg
Vitamin B1
5.37%0.064mg
Thiamine
0.41 mgvs0.064 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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54%0.7mg
Vitamin B2
77%1mg
Riboflavin
0.7 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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41.8%6.7mg
Vitamin B3
19%3.04mg
Niacin, nicotinic acid, niacinamide
6.7 mgvs3.04 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44%2.2mg
Vitamin B5
5.37%0.27mg
Pantothenic acid
2.2 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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73.4%0.95mg
Vitamin B6
8.75%0.11mg
Pyridoxine
0.95 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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125%500μg
Vitamin B9
11.5%46μg
Folates and Folic Acid
500 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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43%38.6mg
Vitamin C
0%0mg
Ascorbic acid
38.6 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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NA
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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NA
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

Boiled Cardoonvs Roasted Almonds
164%1636mg
Calcium
22.4%224mg
1636 mgvs224 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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NA
Copper
102%0.92mg
NA mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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207%16.6mg
Iron
39%3.1mg
16.6 mgvs3.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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233%977mg
Magnesium
55.5%233mg
977 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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131%3.02mg
Manganese
81%1.87mg
3.02 mgvs1.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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74.7%523mg
Phosphorus
56.3%394mg
523 mgvs394 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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262%8909mg
Potassium
17.5%596mg
8909 mgvs596 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41.3%22.7μg
Selenium
3.04%1.67μg
22.7 μgvs1.67 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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267%4000mg
Sodium
0.17%2.5mg
4000 mgvs2.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37%4.1mg
Zinc
25%2.77mg
4.1 mgvs2.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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57.4%2124g
Water
0.054%2g
2124 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 Boiled Cardoon vs Roasted Almonds:
Comparing minerals per 500 calories for Boiled Cardoon vs Roasted Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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