Comparing Nutrients in 500 calories AlmondsVS Watercress

Weight per 500 calories

Almonds

86.4g

Watercress

4546g

Almonds have 52.6 times more energy per 100g than Watercress. It has very high energy density when compared to other foods. Raw Watercress having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Watercress

60%

34%

500 kcal ▼

Macro Nutrients

Almondsvs Watercress

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

44.5%43g

Fat

4.7%4.55g

43 gvs4.55 g

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

Find Nuts and Seeds rich in Fat

10.3%3.3g

Saturated Fat

3.84%1.23g

3.3 gvs1.23 g

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

Find Nuts and Seeds rich in Saturated Fat

0.16%0.003g

Omega 3

65.3%1.05g

0.003 gvs1.05 g

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

Find Nuts and Seeds rich in Omega 3

62.6%10.6g

Omega 6

3.2%0.55g

10.6 gvs0.55 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

14.3%18.6g

Carbohydrate

45%58.6g

18.6 gvs58.6 g

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

Find Nuts and Seeds rich in Carbohydrate

5.2%3.76g

Sugars

12.5%9.1g

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

3.76 gvs9.1 g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

%0.15g

Glucose

0.15 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%3.4g

Sucrose

3.4 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

28.4%10.8g

Fiber

60%22.7g

10.8 gvs22.7 g

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

Find Nuts and Seeds rich in Fiber

32.6%18.3g

Protein

187%105g

18.3 gvs105 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Watercress

0%0μg

Vitamin A

808%7273μg

RAE, retinol activity equivalents

0 μgvs7273 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

14.8%0.18mg

Vitamin B1

341%4.1mg

Thiamine

0.18 mgvs4.1 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

75.6%0.98mg

Vitamin B2

420%5.45mg

Riboflavin

0.98 mgvs5.45 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

19.5%3.12mg

Vitamin B3

57%9.1mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs9.1 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.13%0.41mg

Vitamin B5

282%14mg

Pantothenic acid

0.41 mgvs14 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

9.1%0.12mg

Vitamin B6

451%5.86mg

Pyridoxine

0.12 mgvs5.86 mg

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

Find Nuts and Seeds rich in Vitamin B6

164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

9.5%38μg

Vitamin B9

102%409μg

Folates and Folic Acid

38 μgvs409 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

2172%1955mg

Ascorbic acid

0 mgvs1955 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

148%22mg

Vitamin E

303%45.5mg

Tocopherols and Tocotrienols

22 mgvs45.5 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

9470%11364μg

Phytomenadione or phylloquinone

0 μgvs11364 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Watercress

23.2%232mg

Calcium

545%5455mg

232 mgvs5455 mg

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

Find Nuts and Seeds rich in Calcium

99%0.89mg

Copper

389%3.5mg

0.89 mgvs3.5 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

40%3.2mg

Iron

114%9.1mg

3.2 mgvs9.1 mg

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

Find Nuts and Seeds rich in Iron

55.5%233mg

Magnesium

227%955mg

233 mgvs955 mg

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

Find Nuts and Seeds rich in Magnesium

82%1.9mg

Manganese

482%11mg

1.9 mgvs11 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

59.3%415mg

Phosphorus

390%2727mg

415 mgvs2727 mg

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

Find Nuts and Seeds rich in Phosphorus

18.6%633mg

Potassium

441%15000mg

633 mgvs15000 mg

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

Find Nuts and Seeds rich in Potassium

6.44%3.54μg

Selenium

74.4%41μg

3.54 μgvs41 μg

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

Find Nuts and Seeds rich in Selenium

0.058%0.86mg

Sodium

124%1864mg

0.86 mgvs1864 mg

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

Find Nuts and Seeds rich in Sodium

24.5%2.7mg

Zinc

45.5%5mg

2.7 mgvs5 mg

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

Find Nuts and Seeds rich in Zinc

0.1%3.8g

Water

117%4323g

3.8 gvs4323 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 calories of Almonds vs Watercress:

Raw Watercress contain more Vitamin A, 23.1 times more Vitamin B1, 5.6 times more Vitamin B2, 2.9 times more Vitamin B3, 34.6 times more Vitamin B5, 49.6 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Almonds.
Both Almonds as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Watercress:

Raw Watercress contain 23.5 times more Calcium, 3.9 times more Copper, 2.8 times more Iron, 4.1 times more Magnesium, 5.9 times more Manganese, 6.6 times more Phosphorus, 23.7 times more Potassium, 11.6 times more Selenium, 2158.1 times more Sodium, 1.9 times more Zinc and 1135.2 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 9.5 times more Fat, 2.7 times more Saturated Fat and 19.5 times more Omega 6 than Raw Watercress.
While Raw Watercress contain 403.5 times more Omega 3, 3.2 times more Carbohydrate, 2.4 times more Sugars, 2.1 times more Fiber and 5.7 times more Protein than Almonds.
Both Almonds and Raw Watercress have similar amounts of Energy per 500 kcal.
Both Almonds as well as Raw Watercress have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsWatercressVS Blanched AlmondsAlmondsVS WaxgourdWatercressVS Waxgourd

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Watercress

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: