Comparing Nutrients in 500 calories Prune pureeVS Blanched Almonds

Weight per 500 calories

Prune puree

195g

Blanched Almonds

84.7g

Blanched Almonds have 2.3 times more energy per unit of mass than Prune puree, which is very high in comparison to other foods. Prune puree having high energy density.

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

Macros Ratio

Protein Fat Carbs

Prune puree

96%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Prune pureevs Blanched 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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0.4%0.39g

Fat

46%44.5g

0.39 gvs44.5 g

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

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0.097%0.031g

Saturated Fat

10.5%3.35g

0.031 gvs3.35 g

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

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Omega 3

0.21%0.003g

NA gvs0.003 g

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

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Omega 6

61.6%10.5g

NA gvs10.5 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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97%127g

Carbohydrate

12%16g

127 gvs16 g

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

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105%76g

Sugars

5.4%3.92g

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

76 gvs3.92 g

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

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37.3%27g

Fructose

0%0g

≤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]

27 gvs0 g

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

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%43.4g

Glucose

%0.025g

43.4 gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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17%6.42g

Fiber

22%8.4g

6.42 gvs8.4 g

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

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7.3%4.1g

Protein

32.4%18g

4.1 gvs18 g

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

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Vitamins

Prune pureevs Blanched Almonds

21.6%195μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

195 μgvs0 μg

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

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6.5%0.078mg

Vitamin B1

13.5%0.16mg

Thiamine

0.078 mgvs0.16 mg

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

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Vitamin B2

46.3%0.6mg

Riboflavin

NA mgvs0.6 mg

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

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30.4%4.86mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

4.86 mgvs2.97 mg

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

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16.7%0.84mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

0.84 mgvs0.27 mg

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

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Vitamin B6

7.5%0.097mg

Pyridoxine

NA mgvs0.097 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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Vitamin B9

10.4%41.5μg

Folates and Folic Acid

NA μgvs41.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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9.3%8.37mg

Vitamin C

0%0mg

Ascorbic acid

8.37 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

134%20mg

Tocopherols and Tocotrienols

NA mgvs20 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

Prune pureevs Blanched Almonds

6.03%60.3mg

Calcium

20%200mg

60.3 mgvs200 mg

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

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Copper

97%0.87mg

NA 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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68%5.45mg

Iron

34.7%2.78mg

5.45 mgvs2.78 mg

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

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Magnesium

54%227mg

NA mgvs227 mg

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

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Manganese

67.6%1.56mg

NA mgvs1.56 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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20%140mg

Phosphorus

58.2%408mg

140 mgvs408 mg

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

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48.8%1658mg

Potassium

16.4%558mg

1658 mgvs558 mg

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

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Selenium

4.93%2.7μg

NA μgvs2.7 μg

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

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3%44.7mg

Sodium

1.07%16mg

44.7 mgvs16 mg

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

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Zinc

23%2.5mg

NA mgvs2.5 mg

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

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1.58%58.4g

Water

0.1%3.82g

58.4 gvs3.82 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 Prune puree vs Blanched Almonds:

Prune puree has more Vitamin A, 1.6 times more Vitamin B3, 3.1 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 2.1 times more Vitamin B1 than Prune puree.

Comparing minerals per 500 calories for Prune puree vs Blanched Almonds:

Prune puree has 2 times more Iron and 3 times more Potassium than Blanched Almonds.
While Blanched Almonds contain 3.3 times more Calcium and 2.9 times more Phosphorus than Prune puree.

Comparison of macro-nutrients per 500 calories:

Prune puree has 8 times more Carbohydrate, 19.3 times more Sugars and more Fructose than Blanched Almonds.
While Blanched Almonds contain 114.4 times more Fat, 107.6 times more Saturated Fat, 1.3 times more Fiber and 4.4 times more Protein than Prune puree.
Both Prune puree and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Prune puree as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Prune pureeVS Candied fruitBlanched AlmondsVS Candied fruitPrune pureeVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Prune pureeVS Blanched Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: