Comparing Nutrients in 500 calories Wheat Reduced-calorie Bread VS Almonds

Weight per 500 calories

• Wheat Reduced-calorie Bread: 230g
• Almonds: 86.4g

Almonds have 2.7 times more energy per unit of mass than Wheat Reduced-calorie Bread, which is very high in comparison to other foods. Wheat Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Wheat Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.94% 6.73g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	6.05% 1.94g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	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	75.3% 98g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	11.8% 8.55g	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	5.15% 3.73g	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	% 2.2g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.4g	g per day for Men 19-50 years
Fiber	67.3% 25.6g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	55% 30.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	67.2% 0.81mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	52.4% 210μg	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	0.26% 0.23mg	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	3.7% 0.55mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Calcium	37.6% 376mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	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	84% 6.7mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	49% 343mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Wheat Reduced-calorie Bread has 4.6 times more Vitamin B1, 2.8 times more Vitamin B3 and 5.5 times more Vitamin B9 than Almonds.
• While Almonds contain 3 times more Vitamin B2 and 40 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Almonds:

• Wheat Reduced-calorie Bread has 1.6 times more Calcium, 2.1 times more Iron, 1.5 times more Manganese, 19.8 times more Selenium and 885.8 times more Sodium than Almonds.
• While Almonds contain 2.3 times more Copper, 2.4 times more Magnesium and 1.8 times more Potassium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Almonds have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Wheat Reduced-calorie Bread has 78.3 times more Omega 3, 5.3 times more Carbohydrate, 2.3 times more Sugars, 39.3 times more Fructose, 2.4 times more Fiber and 1.7 times more Protein than Almonds.
• While Almonds contain 6.4 times more Fat, 1.7 times more Saturated Fat and 4.2 times more Omega 6 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Almonds have similar amounts of Energy per 500 kcal.
• Both Wheat Reduced-calorie Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.