Comparing Nutrients in 500 calories Seasoned Dry Bread Crumbs VS Roasted Almonds

Weight per 500 calories

• Seasoned Dry Bread Crumbs: 131g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.6 times more energy per unit of mass than Seasoned Grated Dry Bread Crumbs , which is very high in comparison to other foods. Seasoned Dry Bread Crumbs having high energy density.

Discover which food has more nutrients per 500 calories - Seasoned Dry Bread Crumbs or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.38% 7.15g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0.45% 1.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.8% 89.4g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	5.6% 4.06g	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	3.57% 2.6g	0.012% 0.008g	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	% 2.25g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.97g	g per day for Men 19-50 years
Fiber	17% 6.4g	24% 9.1g	38g per day for Men 19-50 years
Protein	33% 18.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.3% 8.04mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	8.75% 0.11mg	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	39% 155μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.9% 3.52mg	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	2.26% 0.34mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Calcium	23.8% 238mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	102% 0.92mg	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	80.3% 6.42mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	81% 1.87mg	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	33% 231mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	58.6% 32.2μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	183% 2742mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	0.054% 2g	3700g per day for Men 19-50 years

Seasoned Dry Bread Crumbs VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Seasoned Dry Bread Crumbs or Roasted Almonds?

Lets compare vitamin content per 500 calories of Seasoned Dry Bread Crumbs vs Roasted Almonds:

• 500 calories of Seasoned Dry Bread Crumbs have 19.5 times more Vitamin B1, 2.6 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.8 times more Vitamin B2 and 58.9 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• 500 calories of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin K
• Both Seasoned Grated Dry Bread Crumbs as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Seasoned Dry Bread Crumbs vs Roasted Almonds:

• 500 calories of Seasoned Dry Bread Crumbs have 2.1 times more Iron, 19.3 times more Selenium and 1093 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2.9 times more Copper, 3.9 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Roasted Almonds contain similar levels of Calcium per 500 calories.
• 500 calories of Seasoned Dry Bread Crumbs lack sufficient amounts of Potassium
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Seasoned Dry Bread Crumbs have 33.7 times more Omega 3, 5.1 times more Carbohydrate and 1.8 times more Sugars than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 6.1 times more Fat, 1.9 times more Saturated Fat, 4 times more Omega 6 and 1.4 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3