Comparing Nutrients in 500 calories Rye Reduced-calorie Bread VS Roasted Almonds

Weight per 500 calories

• Rye Reduced-calorie Bread: 246g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.9 times more energy per unit of mass than Rye Reduced-calorie Bread, which is very high in comparison to other foods. Rye Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 500 calories - Rye Reduced-calorie Bread or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rye Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	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	76.7% 100g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	7.78% 5.64g	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	77.8% 29.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	40% 22.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie 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	75.3% 0.9mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	35.7% 143μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.1% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	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	4.6% 0.69mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	18.7% 187mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	95% 7.64mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	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	27.4% 192mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	84.2% 1264mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	3.06% 113g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rye Reduced-calorie Bread vs Roasted Almonds:

• Rye Reduced-calorie Bread has 14 times more Vitamin B1, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Vitamin B2 and 29 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread 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 Rye Reduced-calorie Bread vs Roasted Almonds:

• Rye Reduced-calorie Bread has 2.4 times more Iron, 41.1 times more Selenium and 503.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Copper, 4.3 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rye Reduced-calorie Bread has 12.1 times more Omega 3, 5.7 times more Carbohydrate, 1.4 times more Sugars, 3.2 times more Fiber and 1.3 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.2 times more Fat, 3.8 times more Saturated Fat and 6.2 times more Omega 6 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Rye Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.