Comparing Nutrients in 500 calories Toasted Protein Bread VS Roasted Almonds

Weight per 500 calories

• Toasted Protein Bread: 185g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.2 times more energy per unit of mass than Toasted Protein Bread with Gluten, which is very high in comparison to other foods. Toasted Protein Bread having high energy density.

Which food has more nutrients per 500 calories - Toasted Protein Bread or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Toasted Protein Bread	20%	8%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Toasted Protein Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.44g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	7.52% 0.12g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	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	68.5% 89g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	3.68% 2.67g	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	NA	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	NA	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	16% 6.1g	24% 9.1g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Protein 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	49% 0.59mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.97% 0.13mg	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	46% 183μg	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% 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	4.44% 0.67mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Protein Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	25% 252mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	106% 8.44mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	24.7% 104mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	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	50% 350mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	55% 822mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Protein Bread vs Roasted Almonds:

• Toasted Protein Bread with Gluten has 9.1 times more Vitamin B1, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 4 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Vitamin B2 and 30 times more Vitamin E than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Dry Roasted Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Toasted Protein Bread with Gluten 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 Toasted Protein Bread vs Roasted Almonds:

• Toasted Protein Bread with Gluten has 2.7 times more Iron, 40.1 times more Selenium and 327.8 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Copper, 2.2 times more Magnesium, 1.3 times more Manganese and 1.3 times more Zinc than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Dry Roasted Almonds have similar amounts of Calcium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Protein Bread with Gluten has 14.4 times more Omega 3, 5.1 times more Carbohydrate and 1.4 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.9 times more Fat, 5.1 times more Saturated Fat, 5.6 times more Omega 6, 1.5 times more Sugars and 1.5 times more Fiber than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Toasted Protein Bread with Gluten as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.