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

Weight per 100 calories

• Almonds: 17.3g
• Commercial Whole-wheat Bread: 39.7g

Almonds have 2.3 times more energy per 100g than Commercial Whole-wheat Bread. It has very high energy density when compared to other foods. Commercially Prepared Whole-wheat Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	3.45% 0.055g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	3.38% 0.57g	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	13% 17g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	2.38% 1.72g	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	1.2% 0.88g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.012g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Almonds	Commercial Whole-wheat 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% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	5.13% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	6.56% 0.085mg	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	4.17% 16.7μg	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	29.5% 4.43mg	7.04% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.58% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	10% 0.09mg	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	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	37.5% 0.86mg	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	12% 84mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Almonds have 3 times more Vitamin B2 and 4.2 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 4.4 times more Vitamin B1, 2.8 times more Vitamin B3, 3.2 times more Vitamin B5, 3.6 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

• Almonds have 2 times more Copper, 1.6 times more Magnesium and 1.3 times more Potassium than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.4 times more Calcium, 1.5 times more Iron, 2.3 times more Manganese, 14.4 times more Selenium, 1045.4 times more Sodium and 1.3 times more Zinc than Almonds.
• Both Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 6.2 times more Fat, 2.3 times more Saturated Fat and 3.7 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 106.5 times more Omega 3, 4.6 times more Carbohydrate, 2.3 times more Sugars, 46.2 times more Fructose and 1.4 times more Protein than Almonds.
• Both Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Energy and Fiber per 100 kcal.
• Both Almonds as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.