Comparing Nutrients in 100 calories Commercial Whole-wheat Bread VS Blanched Almonds

Weight per 100 calories

• Commercial Whole-wheat Bread: 39.7g
• Blanched Almonds: 17g

Blanched Almonds have 2.3 times more energy per unit of mass than Commercially Prepared Whole-wheat Bread, which is very high in comparison to other foods. Commercial Whole-wheat Bread having high energy density.

Which food has more nutrients per 100 calories - Commercial Whole-wheat Bread or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Commercial Whole-wheat Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	3.45% 0.055g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	1.1% 0.78g	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	1.2% 0.88g	0% 0g	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	% 0.42g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.012g	% 0.76g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.13% 0.26mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	1.5% 0.019mg	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	4.17% 16.7μg	2.08% 8.3μg	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% 0mg	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	7.04% 1.06mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.58% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.4% 64mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	19.3% 0.17mg	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	12.3% 0.98mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	13.5% 0.31mg	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% 84mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Commercial Whole-wheat Bread vs Blanched Almonds:

• Commercially Prepared Whole-wheat Bread has 4.8 times more Vitamin B1, 3 times more Vitamin B3, 4.8 times more Vitamin B5, 4.4 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B2 and 3.8 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Commercial Whole-wheat Bread vs Blanched Almonds:

• Commercially Prepared Whole-wheat Bread has 1.6 times more Calcium, 1.8 times more Iron, 2.8 times more Manganese, 18.8 times more Selenium, 56.1 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Copper and 1.5 times more Magnesium than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Blanched Almonds have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Commercially Prepared Whole-wheat Bread has 81.4 times more Omega 3, 5.4 times more Carbohydrate, 2.2 times more Sugars, more Fructose, 1.4 times more Fiber and 1.4 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Fat, 2.3 times more Saturated Fat and 3.7 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Blanched Almonds have similar amounts of Energy per 100 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.