Comparing Nutrients in 500 calories Commercial Whole-wheat Bread VS Blanched Almonds

Weight per 500 calories

• Commercial Whole-wheat Bread: 198g
• Blanched Almonds: 84.7g

Blanched Almonds have 2.3 times more energy per unit of mass than Commercially Prepared Whole-wheat Bread, which is very high in comparison to other foods. Commercial Whole-wheat Bread having high energy density.

Which food has more nutrients per 500 calories - Commercial Whole-wheat Bread or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Commercial Whole-wheat Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.94g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	65% 84.7g	12% 16g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 3.78g	g per day for Men 19-50 years
Fiber	31.3% 12g	22% 8.4g	38g per day for Men 19-50 years
Protein	44% 24.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	65% 0.78mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	21% 83.3μg	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% 0mg	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	35% 5.28mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	32% 319mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	61.3% 4.9mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	60% 421mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Commercial Whole-wheat Bread vs Blanched Almonds:

• Commercially Prepared Whole-wheat Bread has 4.8 times more Vitamin B1, 3 times more Vitamin B3, 4.8 times more Vitamin B5, 4.4 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B2 and 3.8 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-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 Commercial Whole-wheat Bread vs Blanched Almonds:

• Commercially Prepared Whole-wheat Bread has 1.6 times more Calcium, 1.8 times more Iron, 2.8 times more Manganese, 18.8 times more Selenium, 56.1 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Copper and 1.5 times more Magnesium than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Blanched Almonds have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Commercially Prepared Whole-wheat Bread has 81.4 times more Omega 3, 5.4 times more Carbohydrate, 2.2 times more Sugars, more Fructose, 1.4 times more Fiber and 1.4 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Fat, 2.3 times more Saturated Fat and 3.7 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.