Comparing Nutrients in 500 calories Whole-wheat Pita Bread VS Blanched Almonds

Weight per 500 calories

• Whole-wheat Pita Bread: 191g
• Blanched Almonds: 84.7g

Blanched Almonds have 2.3 times more energy per unit of mass than Whole-wheat Pita Bread, which is very high in comparison to other foods. Whole-wheat Pita Bread having high energy density.

Which food has more nutrients per 500 calories - Whole-wheat Pita Bread or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Whole-wheat Pita Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	12% 16g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	5.4% 3.92g	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	NA	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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	30.6% 11.6g	22% 8.4g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	7.5% 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	16.7% 66.8μg	10.4% 41.5μg	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	7.76% 1.16mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.86% 28.6mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	97% 0.87mg	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	73% 5.84mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	67.6% 1.56mg	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	49% 344mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	53.6% 803mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole-wheat Pita Bread vs Blanched Almonds:

• Whole-wheat Pita Bread has 4 times more Vitamin B1, 1.8 times more Vitamin B3, 6 times more Vitamin B5, 5.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Vitamin B2 and 17.3 times more Vitamin E than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread as well as Blanched 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 Whole-wheat Pita Bread vs Blanched Almonds:

• Whole-wheat Pita Bread has 2.1 times more Iron, 2.1 times more Manganese, 31 times more Selenium and 49.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 7 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium and 1.7 times more Potassium than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Blanched Almonds have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-wheat Pita Bread has 29.3 times more Omega 3, 6.7 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 13.6 times more Fat, 8.4 times more Saturated Fat and 5.5 times more Omega 6 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Whole-wheat Pita Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.