Comparing Nutrients in 500 calories Blanched AlmondsVS Boiled Balsam-pear , Leafy Tips

Weight per 500 calories

Blanched Almonds

84.7g

Boiled Balsam-pear , Leafy Tips

1471g

Blanched Almonds have 17.4 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has very high energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Boiled Balsam-pear , Leafy Tips

34%

62%

500 kcal ▼

Macro Nutrients

Blanched Almondsvs Boiled Balsam-pear , Leafy Tips

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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46%44.5g

Fat

3.03%2.94g

44.5 gvs2.94 g

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

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10.5%3.35g

Saturated Fat

1.47%0.47g

3.35 gvs0.47 g

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

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0.21%0.003g

Omega 3

59.7%0.96g

0.003 gvs0.96 g

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

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61.6%10.5g

Omega 6

1.04%0.18g

10.5 gvs0.18 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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12%16g

Carbohydrate

75.6%98g

16 gvs98 g

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

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5.4%3.92g

Sugars

21%15.3g

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

3.92 gvs15.3 g

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

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0%0g

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 gvsNA g

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

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%0.025g

Glucose

0.025 gvsNA g

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

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%3.78g

Sucrose

3.78 gvsNA g

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

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22%8.4g

Fiber

73.5%28g

8.4 gvs28 g

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

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32.4%18g

Protein

95%53g

18 gvs53 g

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

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Vitamins

Blanched Almondsvs Boiled Balsam-pear , Leafy Tips

0%0μg

Vitamin A

198%1779μg

RAE, retinol activity equivalents

0 μgvs1779 μg

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

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13.5%0.16mg

Vitamin B1

180%2.16mg

Thiamine

0.16 mgvs2.16 mg

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

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46.3%0.6mg

Vitamin B2

319%4.15mg

Riboflavin

0.6 mgvs4.15 mg

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

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18.5%2.97mg

Vitamin B3

91%14.6mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs14.6 mg

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

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5.32%0.27mg

Vitamin B5

17.6%0.88mg

Pantothenic acid

0.27 mgvs0.88 mg

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

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7.5%0.097mg

Vitamin B6

860%11mg

Pyridoxine

0.097 mgvs11 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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10.4%41.5μg

Vitamin B9

324%1294μg

Folates and Folic Acid

41.5 μgvs1294 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

908%818mg

Ascorbic acid

0 mgvs818 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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134%20mg

Vitamin E

142%21.3mg

Tocopherols and Tocotrienols

20 mgvs21.3 mg

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

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0%0μg

Vitamin K

1999%2399μg

Phytomenadione or phylloquinone

0 μgvs2399 μg

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

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Minerals

Blanched Almondsvs Boiled Balsam-pear , Leafy Tips

20%200mg

Calcium

61.8%618mg

200 mgvs618 mg

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

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97%0.87mg

Copper

328%2.96mg

0.87 mgvs2.96 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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34.7%2.78mg

Iron

188%15mg

2.78 mgvs15 mg

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

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54%227mg

Magnesium

329%1382mg

227 mgvs1382 mg

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

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67.6%1.56mg

Manganese

343%7.9mg

1.56 mgvs7.9 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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58.2%408mg

Phosphorus

162%1132mg

408 mgvs1132 mg

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

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16.4%558mg

Potassium

260%8853mg

558 mgvs8853 mg

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

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4.93%2.7μg

Selenium

24%13.2μg

2.7 μgvs13.2 μg

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

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1.07%16mg

Sodium

12.7%191mg

16 mgvs191 mg

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

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23%2.5mg

Zinc

40%4.4mg

2.5 mgvs4.4 mg

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

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0.1%3.82g

Water

35.3%1304g

3.82 gvs1304 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 Blanched Almonds vs Boiled Balsam-pear , Leafy Tips:

Boiled and Drained Balsam-pear , Leafy Tips contain more Vitamin A, 13.4 times more Vitamin B1, 6.9 times more Vitamin B2, 4.9 times more Vitamin B3, 3.3 times more Vitamin B5, 114.7 times more Vitamin B6, 31.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched Almonds and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin E per 500 kcal.
Both Blanched Almonds as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Boiled Balsam-pear , Leafy Tips:

Boiled and Drained Balsam-pear , Leafy Tips contain 3.1 times more Calcium, 3.4 times more Copper, 5.4 times more Iron, 6.1 times more Magnesium, 5.1 times more Manganese, 2.8 times more Phosphorus, 15.9 times more Potassium, 4.9 times more Selenium, 11.9 times more Sodium, 1.8 times more Zinc and 341.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 15.1 times more Fat, 7.1 times more Saturated Fat and 59.4 times more Omega 6 than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 282 times more Omega 3, 6.2 times more Carbohydrate, 3.9 times more Sugars, 3.3 times more Fiber and 2.9 times more Protein than Blanched Almonds.
Both Blanched Almonds and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy per 500 kcal.
Both Blanched Almonds as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsBoiled Balsam-pear , Leafy TipsVS Roasted AlmondsBlanched AlmondsVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Boiled Balsam-pear , Leafy Tips

Weight per 500 calories

Which food has more nutrients per 500 calories - Blanched Almonds or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: