Comparing Nutrients in 500 calories Potato Bread VS Almonds

Weight per 500 calories

• Potato Bread: 188g
• Almonds: 86.4g

Almonds have 2.2 times more energy per unit of mass than Potato Bread, which is very high in comparison to other foods. Potato Bread having high energy density.

Which food has more nutrients per 500 calories - Potato Bread or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Potato Bread	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.07% 5.9g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.5g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	31% 12g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	42% 23.5g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Almonds	Recommended Dietary Allowance
Vitamin A	5% 45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.2% 237μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.7% 0.28μg	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	0.63% 3.76IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.9% 0.88mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 12.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Almonds	Recommended Dietary Allowance
Calcium	35.3% 353mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	99% 0.89mg	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	53% 4.23mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.6mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	99% 694mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	47% 705mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Potato Bread vs Almonds:

• Potato Bread has more Vitamin A, 2 times more Vitamin B1, 3.8 times more Vitamin B5, 3.7 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 4.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 25.1 times more Vitamin E than Potato Bread.
• Both Potato Bread as well as Almonds have insufficient amounts of Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Potato Bread vs Almonds:

• Potato Bread has 1.5 times more Calcium, 1.3 times more Iron, 1.7 times more Phosphorus, 2.1 times more Potassium, 5 times more Selenium and 816.3 times more Sodium than Almonds.
• While Almonds contain 5 times more Copper, 4.4 times more Magnesium and 4 times more Manganese than Potato Bread.
• Both Potato Bread and Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Potato Bread has 4.8 times more Carbohydrate, 4.7 times more Sugars and 1.3 times more Protein than Almonds.
• While Almonds contain 7.3 times more Fat, more Saturated Fat and more Omega 6 than Potato Bread.
• Both Potato Bread and Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Potato Bread as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.