Comparing Nutrients in 500 calories Roasted AlmondsVS Cooked Frozen Mixed Vegetables

Weight per 500 calories

Roasted Almonds

83.6g

Cooked Frozen Mixed Vegetables

769g

Roasted Almonds have 9.2 times more energy per 100g than Cooked Frozen Mixed Vegetables. It has very high energy density when compared to other foods. Boiled and Drained Frozen Mixed Vegetables having low energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Cooked Frozen Mixed Vegetables?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Cooked Frozen Mixed Vegetables

18%

80%

500 kcal ▼

Macro Nutrients

Roasted Almondsvs Cooked Frozen Mixed Vegetables

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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45.3%44g

Fat

1.2%1.15g

44 gvs1.15 g

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

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10.7%3.42g

Saturated Fat

0.75%0.24g

3.42 gvs0.24 g

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

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0.52%0.008g

Omega 3

9.13%0.15g

0.008 gvs0.15 g

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

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63.7%11g

Omega 6

2.4%0.41g

11 gvs0.41 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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13.5%17.6g

Carbohydrate

77.5%101g

17.6 gvs101 g

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

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5.6%4.06g

Sugars

33%24g

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

4.06 gvs24 g

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

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0.012%0.008g

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]

0.008 gvsNA g

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

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%0.008g

Glucose

0.008 gvsNA g

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

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%3.97g

Sucrose

3.97 gvsNA g

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

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24%9.1g

Fiber

89%34g

9.1 gvs34 g

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

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31.3%17.5g

Protein

39.3%22g

17.5 gvs22 g

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

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Vitamins

Roasted Almondsvs Cooked Frozen Mixed Vegetables

0%0μg

Vitamin A

183%1646μg

RAE, retinol activity equivalents

0 μgvs1646 μg

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

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5.37%0.064mg

Vitamin B1

45.5%0.55mg

Thiamine

0.064 mgvs0.55 mg

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

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77%1mg

Vitamin B2

71%0.92mg

Riboflavin

1 mgvs0.92 mg

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

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19%3.04mg

Vitamin B3

41%6.55mg

Niacin, nicotinic acid, niacinamide

3.04 mgvs6.55 mg

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

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5.37%0.27mg

Vitamin B5

23.2%1.16mg

Pantothenic acid

0.27 mgvs1.16 mg

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

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8.75%0.11mg

Vitamin B6

43.8%0.57mg

Pyridoxine

0.11 mgvs0.57 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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11.5%46μg

Vitamin B9

36.5%146μg

Folates and Folic Acid

46 μgvs146 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

27.4%24.6mg

Ascorbic acid

0 mgvs24.6 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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133%20mg

Vitamin E

19.5%2.92mg

Tocopherols and Tocotrienols

20 mgvs2.92 mg

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

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0%0μg

Vitamin K

151%181μg

Phytomenadione or phylloquinone

0 μgvs181 μg

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

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Minerals

Roasted Almondsvs Cooked Frozen Mixed Vegetables

22.4%224mg

Calcium

19.2%192mg

224 mgvs192 mg

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

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102%0.92mg

Copper

71%0.64mg

0.92 mgvs0.64 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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39%3.1mg

Iron

79%6.3mg

3.1 mgvs6.3 mg

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

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55.5%233mg

Magnesium

40.3%169mg

233 mgvs169 mg

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

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81%1.87mg

Manganese

127%2.9mg

1.87 mgvs2.9 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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56.3%394mg

Phosphorus

56%392mg

394 mgvs392 mg

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

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17.5%596mg

Potassium

38.2%1300mg

596 mgvs1300 mg

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

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3.04%1.67μg

Selenium

4.2%2.3μg

1.67 μgvs2.3 μg

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

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0.17%2.5mg

Sodium

18%269mg

2.5 mgvs269 mg

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

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25%2.77mg

Zinc

34.3%3.77mg

2.77 mgvs3.77 mg

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

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0.054%2g

Water

17.3%640g

2 gvs640 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 Roasted Almonds vs Cooked Frozen Mixed Vegetables:

Dry Roasted Almonds have 6.8 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
While Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A, 8.5 times more Vitamin B1, 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, 5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
Both Dry Roasted Almonds and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Vitamin B2 per 500 kcal.
Both Dry Roasted Almonds as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Cooked Frozen Mixed Vegetables:

Dry Roasted Almonds have 1.4 times more Copper and 1.4 times more Magnesium than Boiled and Drained Frozen Mixed Vegetables.
While Boiled and Drained Frozen Mixed Vegetables contain 2 times more Iron, 1.6 times more Manganese, 2.2 times more Potassium, 107.3 times more Sodium, 1.4 times more Zinc and 317.7 times more Water than Dry Roasted Almonds.
Both Dry Roasted Almonds and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Calcium and Phosphorus per 500 kcal.
Both Dry Roasted Almonds as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Almonds have 38.1 times more Fat, 14.3 times more Saturated Fat and 26.5 times more Omega 6 than Boiled and Drained Frozen Mixed Vegetables.
While Boiled and Drained Frozen Mixed Vegetables contain 17.5 times more Omega 3, 5.7 times more Carbohydrate, 5.9 times more Sugars, 3.7 times more Fiber and 1.3 times more Protein than Dry Roasted Almonds.
Both Dry Roasted Almonds and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Energy per 500 kcal.
Both Dry Roasted Almonds as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted AlmondsVS Oil Roasted AlmondsCooked Frozen Mixed VegetablesVS Oil Roasted AlmondsRoasted AlmondsVS Canned Low Sodium Vegetable Juice CocktailCooked Frozen Mixed VegetablesVS Canned Low Sodium Vegetable Juice Cocktail

Compare Foods

Comparing Nutrients in 500 calories Roasted AlmondsVS Cooked Frozen Mixed Vegetables

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Almonds or Cooked Frozen Mixed Vegetables?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: