Comparing Nutrients in 100 calories Toasted Multi-grain Bread VS Almonds

Weight per 100 calories

• Toasted Multi-grain Bread: 34.7g
• Almonds: 17.3g

Almonds have 2 times more energy per unit of mass than Toasted Multi-grain Bread with Whole-grain, which is very high in comparison to other foods. Toasted Multi-grain Bread having high energy density.

Which food has more nutrients per 100 calories - Toasted Multi-grain Bread or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted Multi-grain Bread	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.04% 0.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.28% 0.93g	0.026% 0.019g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.64g	% 0.029g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	7.4% 2.8g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	9% 5.04g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.03% 0.084mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.049mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.54% 1.53mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.53% 0.13mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.64% 0.099mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.08% 24.3μg	1.9% 7.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.039% 0.035mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Almonds	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	19.8% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12% 0.94mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.03% 29.5mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.3% 85.8mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	2.55% 87mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	9.6% 144mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	5.84% 0.64mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Toasted Multi-grain Bread vs Almonds:

• Toasted Multi-grain Bread with Whole-grain has 2.4 times more Vitamin B1, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Almonds.
• While Almonds contain 4 times more Vitamin B2 and 31.9 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Toasted Multi-grain Bread vs Almonds:

• Toasted Multi-grain Bread with Whole-grain has 1.5 times more Iron, 2 times more Manganese, 17.6 times more Selenium and 832.3 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Copper, 1.6 times more Magnesium and 1.5 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Almonds have similar amounts of Calcium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toasted Multi-grain Bread with Whole-grain has 149.4 times more Omega 3, 4.4 times more Carbohydrate, 3.2 times more Sugars, 48.8 times more Fructose, 1.3 times more Fiber and 1.4 times more Protein than Almonds.
• While Almonds contain 5.4 times more Fat, 2 times more Saturated Fat and 3.4 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Almonds have similar amounts of Energy per 100 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.