Comparing Nutrients in 500 calories White Reduced-calorie Bread VS Almond paste

Weight per 500 calories

• White Reduced-calorie Bread: 242g
• Almond paste: 109g

Almond paste has 2.2 times more energy per unit of mass than White Reduced-calorie Bread, which is very high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 500 calories - White Reduced-calorie Bread or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.23% 6.04g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	4.23% 0.068g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.3% 107g	40% 52g	130g per day for Men 19-50 years
Sugars	16% 11.5g	54.6% 39.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.7% 23.4g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	37.5% 21g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	3.02% 0.039mg	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	57.4% 229μg	20% 79.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.12% 0.11mg	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	3.06% 0.46mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Calcium	22.7% 227mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	55% 0.5mg	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	96% 7.7mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	40.6% 0.93mg	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	41.8% 292mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Reduced-calorie Bread vs Almond paste:

• White Reduced-calorie Bread has 11.1 times more Vitamin B1, 1.5 times more Vitamin B2, 5.7 times more Vitamin B3, 9 times more Vitamin B5, 2.6 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin B12 than Almond paste.
• While Almond paste contains 32.2 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for White Reduced-calorie Bread vs Almond paste:

• White Reduced-calorie Bread has 1.2 times more Calcium, 1.6 times more Copper, 4.4 times more Iron, 11.4 times more Selenium, 117.8 times more Sodium and 2 times more Zinc than Almond paste.
• While Almond paste contains 2.6 times more Magnesium and 1.9 times more Potassium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• White Reduced-calorie Bread has 2.1 times more Carbohydrate, 4.5 times more Fiber and 2.1 times more Protein than Almond paste.
• While Almond paste contains 5 times more Fat, 2.2 times more Saturated Fat, 3.2 times more Omega 3, 4.7 times more Omega 6 and 3.4 times more Sugars than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Energy per 500 kcal.
• Both White Reduced-calorie Bread as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.