Comparing Nutrients in 500 calories Multi-grain Bread VS Roasted Almonds

Weight per 500 calories

• Multi-grain Bread: 189g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.3 times more energy per unit of mass than Multi-grain Bread, which is very high in comparison to other foods. Multi-grain Bread having high energy density.

Which food has more nutrients per 500 calories - Multi-grain Bread or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Multi-grain Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	6.38% 4.62g	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	% 3.2g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.97g	g per day for Men 19-50 years
Fiber	36.7% 14g	24% 9.1g	38g per day for Men 19-50 years
Protein	45% 25.2g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	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	35.4% 142μg	11.5% 46μg	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	0.21% 0.19mg	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	4.65% 0.7mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	19.4% 194mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	59% 4.7mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	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	61.5% 430mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	1.9% 69.7g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Multi-grain Bread vs Roasted Almonds:

• Multi-grain Bread has 8.2 times more Vitamin B1, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 4.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4 times more Vitamin B2 and 28.6 times more Vitamin E than Multi-grain Bread.
• Both Multi-grain Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Multi-grain Bread vs Roasted Almonds:

• Multi-grain Bread has 1.5 times more Iron, 2 times more Manganese, 37.1 times more Selenium and 286.6 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Multi-grain Bread.
• Both Multi-grain Bread and Dry Roasted Almonds have similar amounts of Calcium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Multi-grain Bread has 46.3 times more Omega 3, 4.7 times more Carbohydrate, 3 times more Sugars, 552.9 times more Fructose, 1.5 times more Fiber and 1.4 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.5 times more Fat, 2.1 times more Saturated Fat and 3.4 times more Omega 6 than Multi-grain Bread.
• Both Multi-grain Bread and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Multi-grain Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.