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

Weight per 500 calories

Blanched Almonds

84.7g

Boiled Balsam-pear , Pods

2632g

Blanched Almonds have 31.1 times more energy per 100g than Boiled Balsam-pear , Pods. It has very high energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Boiled Balsam-pear , Pods

15%

78%

500 kcal ▼

Macro Nutrients

Blanched Almondsvs Boiled Balsam-pear , Pods

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

4.9%4.74g

44.5 gvs4.74 g

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

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10.5%3.35g

Saturated Fat

1.15%0.37g

3.35 gvs0.37 g

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

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0.21%0.003g

Omega 3

0%0g

0.003 gvs0 g

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

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61.6%10.5g

Omega 6

12%2.05g

10.5 gvs2.05 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

87.4%114g

16 gvs114 g

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

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5.4%3.92g

Sugars

70.8%51.3g

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

3.92 gvs51.3 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

139%52.6g

8.4 gvs52.6 g

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

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32.4%18g

Protein

39.5%22g

18 gvs22 g

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

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Vitamins

Blanched Almondsvs Boiled Balsam-pear , Pods

0%0μg

Vitamin A

17.5%158μg

RAE, retinol activity equivalents

0 μgvs158 μg

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

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13.5%0.16mg

Vitamin B1

112%1.34mg

Thiamine

0.16 mgvs1.34 mg

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

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46.3%0.6mg

Vitamin B2

107%1.4mg

Riboflavin

0.6 mgvs1.4 mg

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

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18.5%2.97mg

Vitamin B3

46%7.37mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs7.37 mg

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

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5.32%0.27mg

Vitamin B5

102%5.08mg

Pantothenic acid

0.27 mgvs5.08 mg

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

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7.5%0.097mg

Vitamin B6

83%1.08mg

Pyridoxine

0.097 mgvs1.08 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

336%1342μg

Folates and Folic Acid

41.5 μgvs1342 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

965%868mg

Ascorbic acid

0 mgvs868 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

24.6%3.7mg

Tocopherols and Tocotrienols

20 mgvs3.7 mg

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

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0%0μg

Vitamin K

105%126μg

Phytomenadione or phylloquinone

0 μgvs126 μg

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

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Minerals

Blanched Almondsvs Boiled Balsam-pear , Pods

20%200mg

Calcium

23.7%237mg

200 mgvs237 mg

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

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97%0.87mg

Copper

96%0.87mg

0.87 mgvs0.87 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

125%10mg

2.78 mgvs10 mg

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

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54%227mg

Magnesium

100%421mg

227 mgvs421 mg

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

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67.6%1.56mg

Manganese

98%2.26mg

1.56 mgvs2.26 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

135%947mg

408 mgvs947 mg

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

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16.4%558mg

Potassium

247%8395mg

558 mgvs8395 mg

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

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4.93%2.7μg

Selenium

9.57%5.26μg

2.7 μgvs5.26 μg

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

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1.07%16mg

Sodium

10.5%158mg

16 mgvs158 mg

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

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23%2.5mg

Zinc

184%20.3mg

2.5 mgvs20.3 mg

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

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0.1%3.82g

Water

67%2472g

3.82 gvs2472 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 , Pods:

Blanched Almonds have 5.5 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain more Vitamin A, 8.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 19.1 times more Vitamin B5, 11.1 times more Vitamin B6, 32.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Balsam-pear , Pods contain 3.6 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus, 15 times more Potassium, 1.9 times more Selenium, 9.8 times more Sodium, 8.1 times more Zinc and 646.9 times more Water than Blanched Almonds.
Both Blanched Almonds and Boiled and Drained Balsam-pear , Pods have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 9.4 times more Fat, 9.1 times more Saturated Fat and 5.1 times more Omega 6 than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 7.2 times more Carbohydrate, 13.1 times more Sugars and 6.3 times more Fiber than Blanched Almonds.
Both Blanched Almonds and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy and Protein per 500 kcal.
Both Blanched Almonds as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsBoiled Balsam-pear , PodsVS Roasted AlmondsBlanched AlmondsVS Bamboo ShootsBoiled Balsam-pear , PodsVS Bamboo Shoots

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: