Comparing Nutrients in 500 calories Blanched AlmondsVS Watercress

Weight per 500 calories

Blanched Almonds

84.7g

Watercress

4546g

Blanched Almonds have 53.6 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 - Blanched Almonds or Watercress?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Watercress

60%

34%

500 kcal ▼

Macro Nutrients

Blanched Almondsvs Watercress

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

4.7%4.55g

44.5 gvs4.55 g

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

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10.5%3.35g

Saturated Fat

3.84%1.23g

3.35 gvs1.23 g

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

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0.21%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 .

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61.6%10.5g

Omega 6

3.2%0.55g

10.5 gvs0.55 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

45%58.6g

16 gvs58.6 g

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

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5.4%3.92g

Sugars

12.5%9.1g

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

3.92 gvs9.1 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

60%22.7g

8.4 gvs22.7 g

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

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32.4%18g

Protein

187%105g

18 gvs105 g

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

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Vitamins

Blanched 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 .

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13.5%0.16mg

Vitamin B1

341%4.1mg

Thiamine

0.16 mgvs4.1 mg

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

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46.3%0.6mg

Vitamin B2

420%5.45mg

Riboflavin

0.6 mgvs5.45 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%9.1mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs9.1 mg

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

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5.32%0.27mg

Vitamin B5

282%14mg

Pantothenic acid

0.27 mgvs14 mg

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

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7.5%0.097mg

Vitamin B6

451%5.86mg

Pyridoxine

0.097 mgvs5.86 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

102%409μg

Folates and Folic Acid

41.5 μgvs409 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

2172%1955mg

Ascorbic acid

0 mgvs1955 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

303%45.5mg

Tocopherols and Tocotrienols

20 mgvs45.5 mg

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

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0%0μg

Vitamin K

9470%11364μg

Phytomenadione or phylloquinone

0 μgvs11364 μg

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

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Minerals

Blanched Almondsvs Watercress

20%200mg

Calcium

545%5455mg

200 mgvs5455 mg

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

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97%0.87mg

Copper

389%3.5mg

0.87 mgvs3.5 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

114%9.1mg

2.78 mgvs9.1 mg

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

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54%227mg

Magnesium

227%955mg

227 mgvs955 mg

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

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67.6%1.56mg

Manganese

482%11mg

1.56 mgvs11 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

390%2727mg

408 mgvs2727 mg

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

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16.4%558mg

Potassium

441%15000mg

558 mgvs15000 mg

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

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4.93%2.7μg

Selenium

74.4%41μg

2.7 μgvs41 μg

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

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1.07%16mg

Sodium

124%1864mg

16 mgvs1864 mg

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

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23%2.5mg

Zinc

45.5%5mg

2.5 mgvs5 mg

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

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0.1%3.82g

Water

117%4323g

3.82 gvs4323 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 Watercress:

Raw Watercress contain more Vitamin A, 25.3 times more Vitamin B1, 9.1 times more Vitamin B2, 3.1 times more Vitamin B3, 53 times more Vitamin B5, 60.2 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Watercress:

Raw Watercress contain 27.3 times more Calcium, 4 times more Copper, 3.3 times more Iron, 4.2 times more Magnesium, 7.1 times more Manganese, 6.7 times more Phosphorus, 26.9 times more Potassium, 15.1 times more Selenium, 115.7 times more Sodium, 2 times more Zinc and 1131.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 9.8 times more Fat, 2.7 times more Saturated Fat and 19.2 times more Omega 6 than Raw Watercress.
While Raw Watercress contain 308.4 times more Omega 3, 3.7 times more Carbohydrate, 2.3 times more Sugars, 2.7 times more Fiber and 5.8 times more Protein than Blanched Almonds.
Both Blanched Almonds and Raw Watercress have similar amounts of Energy per 500 kcal.
Both Blanched Almonds as well as Raw Watercress have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsWatercressVS Roasted AlmondsBlanched AlmondsVS WaxgourdWatercressVS Waxgourd

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Watercress

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: