Comparing Nutrients in 500 calories Pectin, unsweetened, dry mixVS Almonds

Weight per 500 calories

Pectin, unsweetened, dry mix

154g

Almonds

86.4g

Almonds have 1.8 times more energy per unit of mass than Pectin, unsweetened, dry mix, which is very high in comparison to other foods. Pectin, unsweetened, dry mix having high energy density.

Which food has more nutrients per 500 calories - Pectin, unsweetened, dry mix or Almonds?

Macros Ratio

Protein Fat Carbs

Pectin, unsweetened, dry mix

99%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Pectin, unsweetened, dry mixvs Almonds

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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0.48%0.46g

Fat

44.5%43g

0.46 gvs43 g

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

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0.24%0.077g

Saturated Fat

10.3%3.3g

0.077 gvs3.3 g

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

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1.44%0.023g

Omega 3

0.16%0.003g

0.023 gvs0.003 g

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

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0.65%0.11g

Omega 6

62.6%10.6g

0.11 gvs10.6 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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107%139g

Carbohydrate

14.3%18.6g

139 gvs18.6 g

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

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Sugars

5.2%3.76g

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

NA gvs3.76 g

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

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Fructose

0.13%0.095g

≤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]

NA gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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35%13.2g

Fiber

28.4%10.8g

13.2 gvs10.8 g

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

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0.82%0.46g

Protein

32.6%18.3g

0.46 gvs18.3 g

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

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Vitamins

Pectin, unsweetened, dry mixvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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1.03%0.012mg

Vitamin B1

14.8%0.18mg

Thiamine

0.012 mgvs0.18 mg

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

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7.1%0.092mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.092 mgvs0.98 mg

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

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0.048%0.008mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

0.008 mgvs3.12 mg

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

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3.4%0.17mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.17 mgvs0.41 mg

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

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1.2%0.015mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.015 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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0.38%1.54μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

1.54 μgvs38 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

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

148%22mg

Tocopherols and Tocotrienols

NA mgvs22 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Pectin, unsweetened, dry mixvs Almonds

1.08%10.8mg

Calcium

23.2%232mg

10.8 mgvs232 mg

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

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71.8%0.65mg

Copper

99%0.89mg

0.65 mgvs0.89 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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52%4.17mg

Iron

40%3.2mg

4.17 mgvs3.2 mg

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

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0.37%1.54mg

Magnesium

55.5%233mg

1.54 mgvs233 mg

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

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4.7%0.11mg

Manganese

82%1.9mg

0.11 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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0.44%3.08mg

Phosphorus

59.3%415mg

3.08 mgvs415 mg

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

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0.32%10.8mg

Potassium

18.6%633mg

10.8 mgvs633 mg

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

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0%0μg

Selenium

6.44%3.54μg

0 μgvs3.54 μg

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

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20.5%308mg

Sodium

0.058%0.86mg

308 mgvs0.86 mg

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

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6.57%0.72mg

Zinc

24.5%2.7mg

0.72 mgvs2.7 mg

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

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0.36%13.4g

Water

0.1%3.8g

13.4 gvs3.8 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 Pectin, unsweetened, dry mix vs Almonds:

Almonds contain 14.4 times more Vitamin B1, 10.6 times more Vitamin B2, 406.2 times more Vitamin B3, 2.4 times more Vitamin B5, 7.7 times more Vitamin B6 and 24.7 times more Vitamin B9 than Pectin, unsweetened, dry mix.
Both Pectin, unsweetened, dry mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Pectin, unsweetened, dry mix vs Almonds:

Pectin, unsweetened, dry mix has 1.3 times more Iron and 356.3 times more Sodium than Almonds.
While Almonds contain 21.6 times more Calcium, 1.4 times more Copper, 151.6 times more Magnesium, 17.5 times more Manganese, 135 times more Phosphorus, 58.8 times more Potassium, more Selenium and 3.7 times more Zinc than Pectin, unsweetened, dry mix.

Comparison of macro-nutrients per 500 calories:

Pectin, unsweetened, dry mix has 7.5 times more Carbohydrate and 1.2 times more Fiber than Almonds.
While Almonds contain 93.4 times more Fat, 42.7 times more Saturated Fat, 96.1 times more Omega 6 and 39.6 times more Protein than Pectin, unsweetened, dry mix.
Both Pectin, unsweetened, dry mix and Almonds have similar amounts of Energy per 500 kcal.
Both Pectin, unsweetened, dry mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pectin, unsweetened, dry mixVS Pie fillings, apple, cannedAlmondsVS Pie fillings, apple, cannedPectin, unsweetened, dry mixVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Pectin, unsweetened, dry mixVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Pectin, unsweetened, dry mix or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: