Comparing Nutrients in 500 calories AlmondsVS Potherb Jute

Weight per 500 calories

Almonds

86.4g

Potherb Jute

1471g

Almonds have 17 times more energy per 100g than Potherb Jute. It has very high energy density when compared to other foods. Raw Potherb Jute having low energy density.

Which food has more nutrients per 500 calories - Almonds or Potherb Jute?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Potherb Jute

42%

53%

500 kcal ▼

Macro Nutrients

Almondsvs Potherb Jute

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

3.8%3.68g

43 gvs3.68 g

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

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10.3%3.3g

Saturated Fat

1.75%0.56g

3.3 gvs0.56 g

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

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0.16%0.003g

Omega 3

1.84%0.029g

0.003 gvs0.029 g

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

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62.6%10.6g

Omega 6

10%1.72g

10.6 gvs1.72 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

65.6%85.3g

18.6 gvs85.3 g

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

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5.2%3.76g

Sugars

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

3.76 gvsNA 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

10.8 gvsNA g

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

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32.6%18.3g

Protein

122%68.4g

18.3 gvs68.4 g

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

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Vitamins

Almondsvs Potherb Jute

0%0μg

Vitamin A

454%4088μg

RAE, retinol activity equivalents

0 μgvs4088 μg

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

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14.8%0.18mg

Vitamin B1

163%1.96mg

Thiamine

0.18 mgvs1.96 mg

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

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75.6%0.98mg

Vitamin B2

618%8.03mg

Riboflavin

0.98 mgvs8.03 mg

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

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19.5%3.12mg

Vitamin B3

116%18.5mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs18.5 mg

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

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8.13%0.41mg

Vitamin B5

21%1.06mg

Pantothenic acid

0.41 mgvs1.06 mg

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

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9.1%0.12mg

Vitamin B6

679%8.82mg

Pyridoxine

0.12 mgvs8.82 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

452%1809μg

Folates and Folic Acid

38 μgvs1809 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

605%544mg

Ascorbic acid

0 mgvs544 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

Tocopherols and Tocotrienols

22 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Potherb Jute

23.2%232mg

Calcium

306%3059mg

232 mgvs3059 mg

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

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99%0.89mg

Copper

417%3.75mg

0.89 mgvs3.75 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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40%3.2mg

Iron

875%70mg

3.2 mgvs70 mg

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

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55.5%233mg

Magnesium

224%941mg

233 mgvs941 mg

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

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82%1.9mg

Manganese

78.6%1.8mg

1.9 mgvs1.8 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

174%1221mg

415 mgvs1221 mg

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

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18.6%633mg

Potassium

242%8221mg

633 mgvs8221 mg

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

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6.44%3.54μg

Selenium

24%13.2μg

3.54 μgvs13.2 μg

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

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0.058%0.86mg

Sodium

7.84%118mg

0.86 mgvs118 mg

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

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24.5%2.7mg

Zinc

106%11.6mg

2.7 mgvs11.6 mg

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

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0.1%3.8g

Water

35%1290g

3.8 gvs1290 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 Potherb Jute:

Raw Potherb Jute contains more Vitamin A, 11 times more Vitamin B1, 8.2 times more Vitamin B2, 5.9 times more Vitamin B3, 2.6 times more Vitamin B5, 74.6 times more Vitamin B6, 47.6 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Potherb Jute:

Raw Potherb Jute contains 13.2 times more Calcium, 4.2 times more Copper, 21.8 times more Iron, 4 times more Magnesium, 2.9 times more Phosphorus, 13 times more Potassium, 3.7 times more Selenium, 136.2 times more Sodium, 4.3 times more Zinc and 338.7 times more Water than Almonds.
Both Almonds and Raw Potherb Jute have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 11.7 times more Fat, 5.9 times more Saturated Fat and 6.2 times more Omega 6 than Raw Potherb Jute.
While Raw Potherb Jute contains 4.6 times more Carbohydrate and 3.7 times more Protein than Almonds.
Both Almonds and Raw Potherb Jute have similar amounts of Energy per 500 kcal.
Both Almonds as well as Raw Potherb Jute have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsPotherb JuteVS Blanched AlmondsAlmondsVS Boiled Potherb JutePotherb JuteVS Boiled Potherb Jute

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Potherb Jute

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Potherb Jute?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: