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

Weight per 500 calories

• Commercial Whole-wheat Bread: 198g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.4 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.

Discover which food has more nutrients per 500 calories - Commercial Whole-wheat Bread or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Commercial Whole-wheat Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.94g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	65% 84.7g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 3.97g	g per day for Men 19-50 years
Fiber	31.3% 12g	24% 9.1g	38g per day for Men 19-50 years
Protein	44% 24.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	65% 0.78mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	21% 83.3μg	11.5% 46μg	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	133% 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	Roasted Almonds	Recommended Dietary Allowance
Calcium	32% 319mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	61.3% 4.9mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	60% 421mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	0.054% 2g	3700g per day for Men 19-50 years

Commercial Whole-wheat Bread VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Commercial Whole-wheat Bread or Roasted Almonds?

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

• 500 calories of Commercial Whole-wheat Bread have 12.1 times more Vitamin B1, 2.9 times more Vitamin B3, 4.8 times more Vitamin B5, 3.8 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3 times more Vitamin B2 and 3.8 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Commercial Whole-wheat Bread vs Roasted Almonds:

• 500 calories of Commercial Whole-wheat Bread have 1.4 times more Calcium, 1.6 times more Iron, 2.3 times more Manganese, 30.5 times more Selenium, 359.9 times more Sodium and 1.3 times more Zinc than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2 times more Copper and 1.6 times more Magnesium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Roasted Almonds contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Commercial Whole-wheat Bread have 33 times more Omega 3, 4.8 times more Carbohydrate, 2.1 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 6.3 times more Fat, 2.4 times more Saturated Fat and 3.8 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3