Comparing Nutrients in 500 calories Bread, whole-wheat, prepared from recipe VS Almond paste

Weight per 500 calories

• Bread, whole-wheat, prepared from recipe: 180g
• Almond paste: 109g

Almond paste has 1.6 times more energy per unit of mass than Bread, whole-wheat, prepared from recipe, which is very high in comparison to other foods. Bread, whole-wheat, prepared from recipe having high energy density.

Discover which food has more nutrients per 500 calories - Bread, whole-wheat, prepared from recipe or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Almond paste	8%	52%	40%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	27.7% 4.7g	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	71% 92g	40% 52g	130g per day for Men 19-50 years
Sugars	9.53% 6.9g	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	28.4% 10.8g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	27% 15g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	45.4% 0.54mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.8% 7.17mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	29.2% 117μg	20% 79.7μg	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	0.12% 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	9.1% 1.37mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Almond paste	Recommended Dietary Allowance
Calcium	5.94% 59.4mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	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	69.7% 5.58mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	48% 336mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	126% 69.4μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	41.5% 622mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.42% 15.4g	3700g per day for Men 19-50 years

Bread, Whole-wheat, Prepared From Recipe VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bread, whole-wheat, prepared from recipe or Almond paste?

Lets compare vitamin content per 500 calories of Bread, whole-wheat, prepared from recipe vs Almond paste:

• 500 calories of Bread, whole-wheat, prepared from recipe have 6.1 times more Vitamin B1, 4.6 times more Vitamin B3, 6.9 times more Vitamin B5, 9.1 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Almond paste.
• While 500 kcal of Almond paste contain 10.8 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Almond paste provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin E
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Bread, whole-wheat, prepared from recipe as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Bread, whole-wheat, prepared from recipe vs Almond paste:

• 500 calories of Bread, whole-wheat, prepared from recipe have 3.2 times more Iron, 3.6 times more Manganese, 1.6 times more Potassium, 15.1 times more Selenium, 63.3 times more Sodium and 1.7 times more Zinc than Almond paste.
• While 500 kcal of Almond paste contain 3.2 times more Calcium than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Almond paste contain similar levels of Copper, Magnesium and Phosphorus per 500 calories.
• 500 calories of Bread, whole-wheat, prepared from recipe lack sufficient amounts of Calcium
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bread, whole-wheat, prepared from recipe have 2.6 times more Omega 3, 1.8 times more Carbohydrate, 2.1 times more Fiber and 1.5 times more Protein than Almond paste.
• While 500 kcal of Almond paste contain 3.1 times more Fat, 1.3 times more Omega 6 and 5.7 times more Sugars than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Almond paste offer comparable quantities of Energy per 500 calories.