Comparing Nutrients in 500 calories Enriched Raisin Bread VS Almonds

Weight per 500 calories

• Enriched Raisin Bread: 183g
• Almonds: 86.4g

Almonds have 2.1 times more energy per unit of mass than Enriched Raisin Bread, which is very high in comparison to other foods. Enriched Raisin Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Raisin Bread	11%	14%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Enriched Raisin Bread	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.28% 8.03g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	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	73.4% 95g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	20.6% 7.85g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Raisin Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	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	48.4% 193μg	9.5% 38μg	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	0.2% 0.18mg	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	3.4% 0.51mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Raisin Bread	Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	66% 5.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.4mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	28.4% 199mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Enriched Raisin Bread has 3.5 times more Vitamin B1, 2 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.1 times more Vitamin B9 than Almonds.
• While Almonds contain 1.4 times more Vitamin B2 and 43.3 times more Vitamin E than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Enriched Raisin Bread as well as 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 Enriched Raisin Bread vs Almonds:

• Enriched Raisin Bread has 1.7 times more Iron, 10.3 times more Selenium and 733.3 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Calcium, 2.5 times more Copper, 4.9 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Zinc than Enriched Raisin Bread.

Comparison of macro-nutrients per 500 calories:

• Enriched Raisin Bread has 5.1 times more Carbohydrate and 2.8 times more Sugars than Almonds.
• While Almonds contain 5.4 times more Fat, 1.7 times more Saturated Fat, 9.1 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Enriched Raisin Bread.
• Both Enriched Raisin Bread and Almonds have similar amounts of Energy per 500 kcal.
• Both Enriched Raisin Bread as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.