Comparing Nutrients in 100 calories Almonds VS Wheat Reduced-calorie Bread

Weight per 100 calories

• Almonds: 17.3g
• Wheat Reduced-calorie Bread: 46g

Almonds have 2.7 times more energy per 100g than Wheat Reduced-calorie Bread. It has very high energy density when compared to other foods. Wheat Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - Almonds or Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	15% 19.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	2.36% 1.7g	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	0.026% 0.019g	1.03% 0.75g	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	% 0.029g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	2.13% 0.028mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	10.5% 42μg	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	0.051% 0.046mg	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	29.5% 4.43mg	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.077% 0.092μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	8.76% 0.079mg	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	8% 0.64mg	16.8% 1.34mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	4.7% 20mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	24.2% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	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% 83mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	2.03% 69mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	5.66% 0.62mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.49% 18.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Wheat Reduced-calorie Bread:

• Almonds have 3 times more Vitamin B2 and 40 times more Vitamin E than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 4.6 times more Vitamin B1, 2.8 times more Vitamin B3 and 5.5 times more Vitamin B9 than Almonds.
• Both Almonds and Wheat Reduced-calorie Bread have similar amounts of Vitamin B6 per 100 kcal.
• Both Almonds as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Wheat Reduced-calorie Bread:

• Almonds have 2.3 times more Copper, 2.4 times more Magnesium, 1.2 times more Phosphorus and 1.8 times more Potassium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.6 times more Calcium, 2.1 times more Iron, 1.5 times more Manganese, 19.8 times more Selenium and 885.8 times more Sodium than Almonds.
• Both Almonds and Wheat Reduced-calorie Bread have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 6.4 times more Fat, 1.7 times more Saturated Fat and 4.2 times more Omega 6 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 78.3 times more Omega 3, 5.3 times more Carbohydrate, 2.3 times more Sugars, 39.3 times more Fructose, 2.4 times more Fiber and 1.7 times more Protein than Almonds.
• Both Almonds and Wheat Reduced-calorie Bread have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.