Comparing Nutrients in 500 calories AlmondsVS Fast-food Cola

Weight per 500 calories

Almonds

86.4g

Fast-food Cola

1351g

Almonds have 15.6 times more energy per 100g than Fast-food Cola. It has very high energy density when compared to other foods. Carbonated Fast-food Cola having low energy density.

Which food has more nutrients per 500 calories - Almonds or Fast-food Cola?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Fast-food Cola

99%

500 kcal ▼

Macro Nutrients

Almondsvs Fast-food Cola

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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44.5%43g

Fat

0.28%0.27g

43 gvs0.27 g

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

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10.3%3.3g

Saturated Fat

0%0g

3.3 gvs0 g

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

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0.16%0.003g

Omega 3

0%0g

0.003 gvs0 g

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

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62.6%10.6g

Omega 6

0%0g

10.6 gvs0 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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14.3%18.6g

Carbohydrate

99%129g

18.6 gvs129 g

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

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5.2%3.76g

Sugars

167%121g

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

3.76 gvs121 g

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

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0.13%0.095g

Fructose

≤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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

0%0g

10.8 gvs0 g

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

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32.6%18.3g

Protein

1.7%0.95g

18.3 gvs0.95 g

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

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Vitamins

Almondsvs Fast-food Cola

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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14.8%0.18mg

Vitamin B1

0%0mg

Thiamine

0.18 mgvs0 mg

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

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75.6%0.98mg

Vitamin B2

0%0mg

Riboflavin

0.98 mgvs0 mg

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

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19.5%3.12mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs0 mg

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

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8.13%0.41mg

Vitamin B5

0%0mg

Pantothenic acid

0.41 mgvs0 mg

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

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9.1%0.12mg

Vitamin B6

0%0mg

Pyridoxine

0.12 mgvs0 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.5%38μg

Vitamin B9

0%0μg

Folates and Folic Acid

38 μgvs0 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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148%22mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

22 mgvs0 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

Almondsvs Fast-food Cola

23.2%232mg

Calcium

2.7%27mg

232 mgvs27 mg

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

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99%0.89mg

Copper

1.5%0.014mg

0.89 mgvs0.014 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

19.3%770μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs770 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg

Iron

18.6%1.5mg

3.2 mgvs1.5 mg

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

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55.5%233mg

Magnesium

0%0mg

233 mgvs0 mg

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

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82%1.9mg

Manganese

1.18%0.027mg

1.9 mgvs0.027 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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87%39μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

39 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.3%415mg

Phosphorus

19.3%135mg

415 mgvs135 mg

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

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18.6%633mg

Potassium

0.79%27mg

633 mgvs27 mg

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

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6.44%3.54μg

Selenium

2.46%1.35μg

3.54 μgvs1.35 μg

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

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0.058%0.86mg

Sodium

3.6%54mg

0.86 mgvs54 mg

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

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24.5%2.7mg

Zinc

2.46%0.27mg

2.7 mgvs0.27 mg

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

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0.1%3.8g

Water

33%1220g

3.8 gvs1220 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 Almonds vs Fast-food Cola:

Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Carbonated Fast-food Cola.
Both Almonds as well as Carbonated Fast-food Cola have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Fast-food Cola:

Almonds have 8.6 times more Calcium, 65.9 times more Copper, 2.2 times more Iron, more Magnesium, 69.6 times more Manganese, 3.1 times more Phosphorus, 23.4 times more Potassium, 2.6 times more Selenium and 10 times more Zinc than Carbonated Fast-food Cola.
While Carbonated Fast-food Cola contains 320.5 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 159.5 times more Fat, more Saturated Fat, more Omega 6, more Fiber and 19.3 times more Protein than Carbonated Fast-food Cola.
While Carbonated Fast-food Cola contains 6.9 times more Carbohydrate and 32.3 times more Sugars than Almonds.
Both Almonds and Carbonated Fast-food Cola have similar amounts of Energy per 500 kcal.
Both Almonds as well as Carbonated Fast-food Cola have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsFast-food ColaVS Blanched AlmondsAlmondsVS Frozen Concentrate Fruit Punch Juice DrinkFast-food ColaVS Frozen Concentrate Fruit Punch Juice Drink

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Fast-food Cola

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Fast-food Cola?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: