Comparing Nutrients in 100 calories Almonds VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 100 calories

• Almonds: 17.3g
• Toasted Commercially Prepared Whole-wheat Bread: 32.7g

Almonds have 1.9 times more energy per 100g than Toasted Commercially Prepared Whole-wheat Bread. It has very high energy density when compared to other foods. Toasted Commercially Prepared Whole-wheat Bread having high energy density.

Which food has more nutrients per 100 calories - Almonds or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Almonds	Toasted Commercially Prepared 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	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	1.36% 0.23g	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% 16.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	2.6% 1.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	6.45% 2.45g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Commercially Prepared 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	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	5.96% 0.077mg	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	4.25% 17μg	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	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	24.3% 0.22mg	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% 0.97mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	7.7% 32.4mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	36% 0.83mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	3.13% 107mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	12.3% 185mg	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	0.21% 7.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Toasted Commercially Prepared Whole-wheat Bread:

• Almonds have 2.1 times more Vitamin B2 and 21.5 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 3.5 times more Vitamin B1, 3 times more Vitamin B3, 2.9 times more Vitamin B5, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Toasted 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 Toasted Commercially Prepared Whole-wheat Bread:

• Almonds have 1.4 times more Magnesium than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.5 times more Iron, 2.2 times more Manganese, 24.3 times more Selenium, 1069.1 times more Sodium and 1.3 times more Zinc than Almonds.
• Both Almonds and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Calcium, Copper, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 6.5 times more Fat, 2.2 times more Saturated Fat and 9.2 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 4.5 times more Carbohydrate, 2.5 times more Sugars and 1.5 times more Protein than Almonds.
• Both Almonds and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Energy and Fiber per 100 kcal.
• Both Almonds as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.