Comparing Nutrients in 500 calories Toasted Bread VS Blanched Almonds

Weight per 500 calories

• Toasted Bread: 160g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.9 times more energy per unit of mass than Toasted Wheat Bread, which is very high in comparison to other foods. Toasted Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Toasted Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.03% 6.82g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	61.6% 10.5g	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	12% 16g	130g per day for Men 19-50 years
Sugars	14% 10.3g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	22% 8.4g	38g per day for Men 19-50 years
Protein	37% 20.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	7.5% 0.097mg	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	34.3% 137μg	10.4% 41.5μg	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	0.35% 0.32mg	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	2.56% 0.38mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	26.4% 264mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	97% 0.87mg	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	81.7% 6.53mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	67.6% 1.56mg	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	43% 300mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.35mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Toasted Wheat Bread has 4.3 times more Vitamin B1, 3.4 times more Vitamin B3, 2.7 times more Vitamin B5, 2.5 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 52.5 times more Vitamin E than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Blanched Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Toasted Wheat Bread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toasted Bread vs Blanched Almonds:

• Toasted Wheat Bread has 1.3 times more Calcium, 2.4 times more Iron, 1.4 times more Manganese, 19.7 times more Selenium and 59.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Copper, 2.4 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Blanched Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Wheat Bread has 75.9 times more Omega 3, 5.6 times more Carbohydrate and 2.6 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 6.5 times more Fat, 2.1 times more Saturated Fat and 4.2 times more Omega 6 than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Blanched Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Toasted Wheat Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.