Comparing Nutrients in 500 calories Hearts Of PalmVS Roasted Almonds

Weight per 500 calories

Hearts Of Palm

435g

Roasted Almonds

83.6g

Dry Roasted Almonds have 5.2 times more energy per unit of mass than Raw Hearts Of Palm, which is very high in comparison to other foods. Hearts Of Palm having average energy density.

Which food has more nutrients per 500 calories - Hearts Of Palm or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Hearts Of Palm

89%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Hearts Of Palmvs 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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0.9%0.87g

Fat

45.3%44g

0.87 gvs44 g

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

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0.63%0.2g

Saturated Fat

10.7%3.42g

0.2 gvs3.42 g

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

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3.53%0.057g

Omega 3

0.52%0.008g

0.057 gvs0.008 g

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

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1.94%0.33g

Omega 6

63.7%11g

0.33 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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85.7%111g

Carbohydrate

13.5%17.6g

111 gvs17.6 g

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

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103%74.6g

Sugars

5.6%4.06g

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

74.6 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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17%6.52g

Fiber

24%9.1g

6.52 gvs9.1 g

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

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21%11.7g

Protein

31.3%17.5g

11.7 gvs17.5 g

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

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Vitamins

Hearts Of Palmvs Roasted Almonds

1.45%13μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

13 μgvs0 μg

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

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18%0.22mg

Vitamin B1

5.37%0.064mg

Thiamine

0.22 mgvs0.064 mg

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

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60.2%0.78mg

Vitamin B2

77%1mg

Riboflavin

0.78 mgvs1 mg

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

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24.5%3.9mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

3.9 mgvs3.04 mg

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

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Vitamin B5

5.37%0.27mg

Pantothenic acid

NA mgvs0.27 mg

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

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271%3.52mg

Vitamin B6

8.75%0.11mg

Pyridoxine

3.52 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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26%104μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

104 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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38.6%34.8mg

Vitamin C

0%0mg

Ascorbic acid

34.8 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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14.5%2.17mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

2.17 mgvs20 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Hearts Of Palmvs Roasted Almonds

7.83%78.3mg

Calcium

22.4%224mg

78.3 mgvs224 mg

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

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311%2.8mg

Copper

102%0.92mg

2.8 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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92%7.35mg

Iron

39%3.1mg

7.35 mgvs3.1 mg

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

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10.4%43.5mg

Magnesium

55.5%233mg

43.5 mgvs233 mg

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

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Manganese

81%1.87mg

NA 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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87%609mg

Phosphorus

56.3%394mg

609 mgvs394 mg

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

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231%7852mg

Potassium

17.5%596mg

7852 mgvs596 mg

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

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5.53%3.04μg

Selenium

3.04%1.67μg

3.04 μgvs1.67 μg

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

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4.06%61mg

Sodium

0.17%2.5mg

61 mgvs2.5 mg

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

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147%16.2mg

Zinc

25%2.77mg

16.2 mgvs2.77 mg

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

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8.17%302g

Water

0.054%2g

302 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 Hearts Of Palm vs Roasted Almonds:

Raw Hearts Of Palm have 3.4 times more Vitamin B1, 1.3 times more Vitamin B3, 31 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.3 times more Vitamin B2 and 9.2 times more Vitamin E than Raw Hearts Of Palm.
Both Raw Hearts Of Palm as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Hearts Of Palm vs Roasted Almonds:

Raw Hearts Of Palm have 3 times more Copper, 2.4 times more Iron, 1.5 times more Phosphorus, 13.2 times more Potassium, 1.8 times more Selenium, 5.9 times more Zinc and 150 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.9 times more Calcium and 5.4 times more Magnesium than Raw Hearts Of Palm.

Comparison of macro-nutrients per 500 calories:

Raw Hearts Of Palm have 6.3 times more Carbohydrate and 18.4 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 50.5 times more Fat, 17.1 times more Saturated Fat, 32.8 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Raw Hearts Of Palm.
Both Raw Hearts Of Palm and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Raw Hearts Of Palm as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Hearts Of PalmVS Yeast extract spreadRoasted AlmondsVS Yeast extract spreadHearts Of PalmVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Hearts Of PalmVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Hearts Of Palm or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: