Comparing Nutrients in 500 calories AlmondsVS Romaine Lettuce

Weight per 500 calories

Almonds

86.4g

Romaine Lettuce

2941g

Almonds have 34.1 times more energy per 100g than Romaine Lettuce. It has very high energy density when compared to other foods. Raw Cos Or Romaine Lettuce having very low energy density.

Which food has more nutrients per 500 calories - Almonds or Romaine Lettuce?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Romaine Lettuce

24%

13%

63%

500 kcal ▼

Macro Nutrients

Almondsvs Romaine Lettuce

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

9.1%8.82g

43 gvs8.82 g

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

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10.3%3.3g

Saturated Fat

3.6%1.15g

3.3 gvs1.15 g

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

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0.16%0.003g

Omega 3

208%3.32g

0.003 gvs3.32 g

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

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62.6%10.6g

Omega 6

8.13%1.4g

10.6 gvs1.4 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

74.4%97g

18.6 gvs97 g

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

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5.2%3.76g

Sugars

48.3%35g

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

3.76 gvs35 g

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

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0.13%0.095g

Fructose

32.5%23.5g

≤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 gvs23.5 g

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

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%0.15g

Glucose

%11.5g

0.15 gvs11.5 g

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

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%3.4g

Sucrose

%0g

3.4 gvs0 g

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

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28.4%10.8g

Fiber

163%61.8g

10.8 gvs61.8 g

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

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32.6%18.3g

Protein

64.6%36g

18.3 gvs36 g

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

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Vitamins

Almondsvs Romaine Lettuce

0%0μg

Vitamin A

1425%12824μg

RAE, retinol activity equivalents

0 μgvs12824 μg

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

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14.8%0.18mg

Vitamin B1

176%2.1mg

Thiamine

0.18 mgvs2.1 mg

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

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75.6%0.98mg

Vitamin B2

152%1.97mg

Riboflavin

0.98 mgvs1.97 mg

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

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19.5%3.12mg

Vitamin B3

57.5%9.2mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs9.2 mg

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

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8.13%0.41mg

Vitamin B5

83.5%4.18mg

Pantothenic acid

0.41 mgvs4.18 mg

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

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9.1%0.12mg

Vitamin B6

167%2.18mg

Pyridoxine

0.12 mgvs2.18 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

1000%4000μg

Folates and Folic Acid

38 μgvs4000 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

131%118mg

Ascorbic acid

0 mgvs118 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

25.5%3.82mg

Tocopherols and Tocotrienols

22 mgvs3.82 mg

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

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0%0μg

Vitamin K

2512%3015μg

Phytomenadione or phylloquinone

0 μgvs3015 μg

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

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Minerals

Almondsvs Romaine Lettuce

23.2%232mg

Calcium

97%971mg

232 mgvs971 mg

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

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99%0.89mg

Copper

157%1.4mg

0.89 mgvs1.4 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

357%28.5mg

3.2 mgvs28.5 mg

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

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55.5%233mg

Magnesium

98%412mg

233 mgvs412 mg

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

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82%1.9mg

Manganese

198%4.56mg

1.9 mgvs4.56 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

126%882mg

415 mgvs882 mg

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

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18.6%633mg

Potassium

214%7265mg

633 mgvs7265 mg

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

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6.44%3.54μg

Selenium

21.4%11.8μg

3.54 μgvs11.8 μg

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

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0.058%0.86mg

Sodium

15.7%235mg

0.86 mgvs235 mg

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

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24.5%2.7mg

Zinc

61.5%6.76mg

2.7 mgvs6.76 mg

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

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0.1%3.8g

Water

75.2%2783g

3.8 gvs2783 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 Romaine Lettuce:

Almonds have 5.8 times more Vitamin E than Raw Cos Or Romaine Lettuce.
While Raw Cos Or Romaine Lettuce contain more Vitamin A, 12 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 10.3 times more Vitamin B5, 18.4 times more Vitamin B6, 105.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Romaine Lettuce:

Raw Cos Or Romaine Lettuce contain 4.2 times more Calcium, 1.6 times more Copper, 8.9 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 11.5 times more Potassium, 3.3 times more Selenium, 272.5 times more Sodium, 2.5 times more Zinc and 730.7 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 4.9 times more Fat, 2.9 times more Saturated Fat and 7.7 times more Omega 6 than Raw Cos Or Romaine Lettuce.
While Raw Cos Or Romaine Lettuce contain 1282.9 times more Omega 3, 5.2 times more Carbohydrate, 9.3 times more Sugars, 247.7 times more Fructose, 5.7 times more Fiber and 2 times more Protein than Almonds.
Both Almonds and Raw Cos Or Romaine Lettuce have similar amounts of Energy per 500 kcal.
Both Almonds as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsRomaine LettuceVS Blanched AlmondsAlmondsVS Iceberg LettuceRomaine LettuceVS Iceberg Lettuce

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Romaine Lettuce

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Romaine Lettuce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: