Comparing Nutrients in 500 calories AlmondsVS Frozen Loganberries

Weight per 500 calories

Almonds

86.4g

Frozen Loganberries

909g

Almonds have 10.5 times more energy per 100g than Frozen Loganberries. It has very high energy density when compared to other foods. Frozen Loganberries having low energy density.

Which food has more nutrients per 500 calories - Almonds or Frozen Loganberries?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Frozen Loganberries

10%

85%

500 kcal ▼

Macro Nutrients

Almondsvs Frozen Loganberries

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

2.9%2.8g

43 gvs2.8 g

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

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10.3%3.3g

Saturated Fat

0.31%0.1g

3.3 gvs0.1 g

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

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0.16%0.003g

Omega 3

33.5%0.54g

0.003 gvs0.54 g

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

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62.6%10.6g

Omega 6

6.26%1.06g

10.6 gvs1.06 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

91%118g

18.6 gvs118 g

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

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5.2%3.76g

Sugars

97%70g

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

3.76 gvs70 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

127%48g

10.8 gvs48 g

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

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32.6%18.3g

Protein

24.7%14g

18.3 gvs14 g

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

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Vitamins

Almondsvs Frozen Loganberries

0%0μg

Vitamin A

2.02%18μg

RAE, retinol activity equivalents

0 μgvs18 μg

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

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14.8%0.18mg

Vitamin B1

38%0.45mg

Thiamine

0.18 mgvs0.45 mg

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

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75.6%0.98mg

Vitamin B2

23.8%0.31mg

Riboflavin

0.98 mgvs0.31 mg

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

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19.5%3.12mg

Vitamin B3

47.7%7.64mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs7.64 mg

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

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8.13%0.41mg

Vitamin B5

44.4%2.2mg

Pantothenic acid

0.41 mgvs2.2 mg

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

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9.1%0.12mg

Vitamin B6

45.5%0.59mg

Pyridoxine

0.12 mgvs0.59 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

59%236μg

Folates and Folic Acid

38 μgvs236 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

155%139mg

Ascorbic acid

0 mgvs139 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

52.7%7.9mg

Tocopherols and Tocotrienols

22 mgvs7.9 mg

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

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0%0μg

Vitamin K

59%71μg

Phytomenadione or phylloquinone

0 μgvs71 μg

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

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Minerals

Almondsvs Frozen Loganberries

23.2%232mg

Calcium

23.6%236mg

232 mgvs236 mg

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

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99%0.89mg

Copper

118%1.06mg

0.89 mgvs1.06 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

72.7%5.8mg

3.2 mgvs5.8 mg

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

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55.5%233mg

Magnesium

45.5%191mg

233 mgvs191 mg

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

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82%1.9mg

Manganese

493%11.3mg

1.9 mgvs11.3 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

33.8%236mg

415 mgvs236 mg

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

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18.6%633mg

Potassium

38.8%1318mg

633 mgvs1318 mg

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

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6.44%3.54μg

Selenium

3.3%1.8μg

3.54 μgvs1.8 μg

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

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0.058%0.86mg

Sodium

0.61%9.1mg

0.86 mgvs9.1 mg

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

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24.5%2.7mg

Zinc

28%3.1mg

2.7 mgvs3.1 mg

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

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0.1%3.8g

Water

20.8%769g

3.8 gvs769 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 Frozen Loganberries:

Almonds have 3.2 times more Vitamin B2 and 2.8 times more Vitamin E than Frozen Loganberries.
While Frozen Loganberries contain 2.6 times more Vitamin B1, 2.4 times more Vitamin B3, 5.5 times more Vitamin B5, 5 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Frozen Loganberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Frozen Loganberries:

Almonds have 1.2 times more Magnesium, 1.8 times more Phosphorus and 1.9 times more Selenium than Frozen Loganberries.
While Frozen Loganberries contain 1.8 times more Iron, 6 times more Manganese, 2.1 times more Potassium and 202 times more Water than Almonds.
Both Almonds and Frozen Loganberries have similar amounts of Calcium, Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 15.3 times more Fat, 32.8 times more Saturated Fat, 10 times more Omega 6 and 1.3 times more Protein than Frozen Loganberries.
While Frozen Loganberries contain 207 times more Omega 3, 6.4 times more Carbohydrate, 18.6 times more Sugars and 4.5 times more Fiber than Almonds.
Both Almonds and Frozen Loganberries have similar amounts of Energy per 500 kcal.
Both Almonds as well as Frozen Loganberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsFrozen LoganberriesVS Blanched AlmondsAlmondsVS LongansFrozen LoganberriesVS Longans

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Frozen Loganberries

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Frozen Loganberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: