Comparing Nutrients in 500 calories Muffins, English, whole-wheatVS Blanched Almonds

Weight per 500 calories

Muffins, English, whole-wheat

246g

Blanched Almonds

84.7g

Blanched Almonds have 2.9 times more energy per unit of mass than Muffins, English, whole-wheat, which is very high in comparison to other foods. Muffins, English, whole-wheat having above average energy density.

Which food has more nutrients per 500 calories - Muffins, English, whole-wheat or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Muffins, English, whole-wheat

16%

75%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Muffins, English, whole-wheatvs Blanched 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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5.33%5.17g

Fat

46%44.5g

5.17 gvs44.5 g

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

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2.57%0.82g

Saturated Fat

10.5%3.35g

0.82 gvs3.35 g

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

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7.1%0.11g

Omega 3

0.21%0.003g

0.11 gvs0.003 g

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

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11.4%1.94g

Omega 6

61.6%10.5g

1.94 gvs10.5 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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76.5%100g

Carbohydrate

12%16g

100 gvs16 g

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

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27.5%20g

Sugars

5.4%3.92g

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

20 gvs3.92 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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43.4%16.5g

Fiber

22%8.4g

16.5 gvs8.4 g

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

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38.7%21.7g

Protein

32.4%18g

21.7 gvs18 g

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

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Vitamins

Muffins, English, whole-wheatvs Blanched Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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61.6%0.74mg

Vitamin B1

13.5%0.16mg

Thiamine

0.74 mgvs0.16 mg

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

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26.5%0.34mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.34 mgvs0.6 mg

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

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52.5%8.4mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

8.4 mgvs2.97 mg

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

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34.2%1.7mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

1.7 mgvs0.27 mg

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

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31%0.4mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.4 mgvs0.097 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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30%121μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

121 μgvs41.5 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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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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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6.73%1mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

1 mgvs20 mg

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

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2.05%2.46μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.46 μgvs0 μg

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

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Minerals

Muffins, English, whole-wheatvs Blanched Almonds

65.3%653mg

Calcium

20%200mg

653 mgvs200 mg

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

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58%0.52mg

Copper

97%0.87mg

0.52 mgvs0.87 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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75.4%6.03mg

Iron

34.7%2.78mg

6.03 mgvs2.78 mg

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

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41.6%175mg

Magnesium

54%227mg

175 mgvs227 mg

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

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192%4.4mg

Manganese

67.6%1.56mg

4.4 mgvs1.56 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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99%695mg

Phosphorus

58.2%408mg

695 mgvs408 mg

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

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15.2%517mg

Potassium

16.4%558mg

517 mgvs558 mg

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

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180%99μg

Selenium

4.93%2.7μg

99 μgvs2.7 μg

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

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59.8%897mg

Sodium

1.07%16mg

897 mgvs16 mg

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

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36%3.94mg

Zinc

23%2.5mg

3.94 mgvs2.5 mg

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

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3.04%113g

Water

0.1%3.82g

113 gvs3.82 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 Muffins, English, whole-wheat vs Blanched Almonds:

Muffins, English, whole-wheat have 4.6 times more Vitamin B1, 2.8 times more Vitamin B3, 6.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 1.7 times more Vitamin B2 and 19.9 times more Vitamin E than Muffins, English, whole-wheat.
Both Muffins, English, whole-wheat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Muffins, English, whole-wheat vs Blanched Almonds:

Muffins, English, whole-wheat have 3.3 times more Calcium, 2.2 times more Iron, 2.8 times more Manganese, 1.7 times more Phosphorus, 36.6 times more Selenium, 55.7 times more Sodium and 1.6 times more Zinc than Blanched Almonds.
While Blanched Almonds contain 1.7 times more Copper and 1.3 times more Magnesium than Muffins, English, whole-wheat.
Both Muffins, English, whole-wheat and Blanched Almonds have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Muffins, English, whole-wheat have 33.4 times more Omega 3, 6.3 times more Carbohydrate, 5.1 times more Sugars and 2 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 8.6 times more Fat, 4.1 times more Saturated Fat and 5.4 times more Omega 6 than Muffins, English, whole-wheat.
Both Muffins, English, whole-wheat and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Muffins, English, whole-wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Muffins, English, whole-wheatVS Muffins, blueberry, dry mixBlanched AlmondsVS Muffins, blueberry, dry mixMuffins, English, whole-wheatVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Muffins, English, whole-wheatVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Muffins, English, whole-wheat or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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