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

Weight per 100 calories

• Toasted Multi-grain Bread: 34.7g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 2.1 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 Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Toasted Multi-grain Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	12.7% 2.16g	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	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	7.4% 2.8g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	9% 5.04g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Roasted 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	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.049mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.54% 1.53mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.53% 0.13mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.64% 0.099mg	1.75% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.08% 24.3μg	2.3% 9.2μg	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	26.6% 4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	20.4% 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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.03% 29.5mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	16.2% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	2.55% 87mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	9.6% 144mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	5.84% 0.64mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.011% 0.4g	3700g per day for Men 19-50 years

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

• Toasted Multi-grain Bread with Whole-grain has 6.6 times more Vitamin B1, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 4.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.1 times more Vitamin B2 and 28.8 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain as well as Dry Roasted 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 Roasted Almonds:

• Toasted Multi-grain Bread with Whole-grain has 1.5 times more Iron, 2 times more Manganese, 37.2 times more Selenium and 286.5 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Dry Roasted 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 46.3 times more Omega 3, 4.7 times more Carbohydrate, 3 times more Sugars, 554.4 times more Fructose, 1.5 times more Fiber and 1.4 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.5 times more Fat, 2.1 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 Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.