Comparing Nutrients in 500 calories Blanched AlmondsVS Romaine Lettuce

Weight per 500 calories

Blanched Almonds

84.7g

Romaine Lettuce

2941g

Blanched Almonds have 34.7 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 - Blanched Almonds or Romaine Lettuce?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Romaine Lettuce

24%

13%

63%

500 kcal ▼

Macro Nutrients

Blanched 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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46%44.5g

Fat

9.1%8.82g

44.5 gvs8.82 g

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

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10.5%3.35g

Saturated Fat

3.6%1.15g

3.35 gvs1.15 g

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

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0.21%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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61.6%10.5g

Omega 6

8.13%1.4g

10.5 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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12%16g

Carbohydrate

74.4%97g

16 gvs97 g

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

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5.4%3.92g

Sugars

48.3%35g

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

3.92 gvs35 g

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

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0%0g

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 gvs23.5 g

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

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%0.025g

Glucose

%11.5g

0.025 gvs11.5 g

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

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%3.78g

Sucrose

%0g

3.78 gvs0 g

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

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22%8.4g

Fiber

163%61.8g

8.4 gvs61.8 g

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

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32.4%18g

Protein

64.6%36g

18 gvs36 g

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

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Vitamins

Blanched 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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13.5%0.16mg

Vitamin B1

176%2.1mg

Thiamine

0.16 mgvs2.1 mg

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

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46.3%0.6mg

Vitamin B2

152%1.97mg

Riboflavin

0.6 mgvs1.97 mg

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

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18.5%2.97mg

Vitamin B3

57.5%9.2mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs9.2 mg

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

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5.32%0.27mg

Vitamin B5

83.5%4.18mg

Pantothenic acid

0.27 mgvs4.18 mg

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

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7.5%0.097mg

Vitamin B6

167%2.18mg

Pyridoxine

0.097 mgvs2.18 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

1000%4000μg

Folates and Folic Acid

41.5 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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134%20mg

Vitamin E

25.5%3.82mg

Tocopherols and Tocotrienols

20 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

Blanched Almondsvs Romaine Lettuce

20%200mg

Calcium

97%971mg

200 mgvs971 mg

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

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97%0.87mg

Copper

157%1.4mg

0.87 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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34.7%2.78mg

Iron

357%28.5mg

2.78 mgvs28.5 mg

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

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54%227mg

Magnesium

98%412mg

227 mgvs412 mg

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

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67.6%1.56mg

Manganese

198%4.56mg

1.56 mgvs4.56 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

126%882mg

408 mgvs882 mg

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

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16.4%558mg

Potassium

214%7265mg

558 mgvs7265 mg

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

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4.93%2.7μg

Selenium

21.4%11.8μg

2.7 μgvs11.8 μg

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

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1.07%16mg

Sodium

15.7%235mg

16 mgvs235 mg

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

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23%2.5mg

Zinc

61.5%6.76mg

2.5 mgvs6.76 mg

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

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0.1%3.82g

Water

75.2%2783g

3.82 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 Blanched Almonds vs Romaine Lettuce:

Blanched Almonds have 5.3 times more Vitamin E than Raw Cos Or Romaine Lettuce.
While Raw Cos Or Romaine Lettuce contain more Vitamin A, 13.1 times more Vitamin B1, 3.3 times more Vitamin B2, 3.1 times more Vitamin B3, 15.7 times more Vitamin B5, 22.3 times more Vitamin B6, 96.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched 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 Blanched Almonds vs Romaine Lettuce:

Raw Cos Or Romaine Lettuce contain 4.9 times more Calcium, 1.6 times more Copper, 10.3 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 13 times more Potassium, 4.3 times more Selenium, 14.6 times more Sodium, 2.7 times more Zinc and 728.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 5 times more Fat, 2.9 times more Saturated Fat and 7.6 times more Omega 6 than Raw Cos Or Romaine Lettuce.
While Raw Cos Or Romaine Lettuce contain 980.4 times more Omega 3, 6.1 times more Carbohydrate, 8.9 times more Sugars, more Fructose, 7.4 times more Fiber and 2 times more Protein than Blanched Almonds.
Both Blanched Almonds and Raw Cos Or Romaine Lettuce have similar amounts of Energy per 500 kcal.
Both Blanched 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:

Blanched AlmondsVS Roasted AlmondsRomaine LettuceVS Roasted AlmondsBlanched AlmondsVS Iceberg LettuceRomaine LettuceVS Iceberg Lettuce

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Romaine Lettuce

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: