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

Weight per 100 calories

• Blanched Almonds: 17g
• Wheat Reduced-calorie Bread: 46g

Blanched 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 - Blanched Almonds or Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Blanched Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	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	2.43% 3.16g	15% 19.6g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	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% 0g	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	% 0.005g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	2.7% 0.032mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	2.13% 0.028mg	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	2.08% 8.3μg	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	27% 4.03mg	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

	Blanched Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4% 40mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	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	6.95% 0.56mg	16.8% 1.34mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	4.7% 20mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	24.2% 0.56mg	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	11.6% 81.5mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.03% 69mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	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 Blanched Almonds vs Wheat Reduced-calorie Bread:

• Blanched Almonds have 1.9 times more Vitamin B2 and 36.4 times more Vitamin E than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 5 times more Vitamin B1, 2.9 times more Vitamin B3, 1.4 times more Vitamin B6 and 5 times more Vitamin B9 than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Wheat Reduced-calorie Bread:

• Blanched Almonds have 2.2 times more Copper, 2.3 times more Magnesium and 1.6 times more Potassium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.9 times more Calcium, 2.4 times more Iron, 1.8 times more Manganese, 25.8 times more Selenium and 47.5 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Wheat Reduced-calorie Bread have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 6.6 times more Fat, 1.7 times more Saturated Fat and 4.1 times more Omega 6 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 59.8 times more Omega 3, 6.2 times more Carbohydrate, 2.2 times more Sugars, more Fructose, 3 times more Fiber and 1.7 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Wheat Reduced-calorie Bread have similar amounts of Energy per 100 kcal.
• Both Blanched Almonds as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.