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

Weight per 500 calories

• Toasted Multi-grain Bread: 174g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 2.1 times more energy per unit of mass than Toasted Multi-grain Bread with Whole-grain, which is very high in comparison to other foods. Toasted Multi-grain Bread having high energy density.

Discover which food has more nutrients per 500 calories - Toasted Multi-grain Bread or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Toasted Multi-grain Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	65.5% 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	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	5.17% 3.75g	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	6.4% 4.64g	0% 0g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.6g	g per day for Men 19-50 years
Fiber	37% 14g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	45% 25.2g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Oil 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	35% 0.42mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	7.48% 0.097mg	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	30.4% 122μg	5.56% 22.2μg	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	0.19% 0.17mg	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	4.63% 0.69mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	19.3% 193mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	87.4% 0.79mg	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% 4.72mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	88% 2.03mg	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	61.3% 429mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	0.062% 2.3g	3700g per day for Men 19-50 years

Toasted Multi-grain Bread VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Multi-grain Bread or Oil Roasted Almonds?

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

• 500 calories of Toasted Multi-grain Bread have 5.6 times more Vitamin B1, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 5.5 times more Vitamin B9 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 2.6 times more Vitamin B2 and 30.8 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• 500 calories of Toasted Multi-grain Bread have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Multi-grain Bread with Whole-grain as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Toasted Multi-grain Bread have 1.6 times more Iron, 1.9 times more Manganese, 18.4 times more Selenium, 872.6 times more Sodium and 1.3 times more Zinc than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.5 times more Copper, 1.5 times more Magnesium and 1.3 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Oil Roasted Almonds contain similar levels of Calcium and Phosphorus per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Multi-grain Bread have more Omega 3, 5.6 times more Carbohydrate, 3.2 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 5.7 times more Fat, 2.1 times more Saturated Fat and 3.5 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3