Comparing Nutrients in 500 calories Bread, whole-wheat, prepared from recipe VS Oil Roasted Almonds

Weight per 500 calories

• Bread, whole-wheat, prepared from recipe: 180g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 2.2 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.

Which food has more nutrients per 500 calories - Bread, whole-wheat, prepared from recipe or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	27.7% 4.7g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	9.53% 6.9g	5.17% 3.75g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	27% 15g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	Oil 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	45.4% 0.54mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.8% 7.17mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	7.48% 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	29.2% 117μg	5.56% 22.2μg	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	9.1% 1.37mg	143% 21.4mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.94% 59.4mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	87.4% 0.79mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	88% 2.03mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	126% 69.4μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	41.5% 622mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bread, whole-wheat, prepared from recipe vs Oil Roasted Almonds:

• Bread, whole-wheat, prepared from recipe has 7.2 times more Vitamin B1, 2.4 times more Vitamin B3, 4.5 times more Vitamin B5, 3.7 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Vitamin B2 and 15.7 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Bread, whole-wheat, prepared from recipe vs Oil Roasted Almonds:

• Bread, whole-wheat, prepared from recipe has 1.8 times more Iron, 1.7 times more Manganese, 20.6 times more Selenium and 755.5 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4 times more Calcium, 1.7 times more Copper and 1.5 times more Magnesium than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Almonds have similar amounts of Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Bread, whole-wheat, prepared from recipe has more Omega 3, 6.3 times more Carbohydrate, 1.8 times more Sugars and 1.2 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.7 times more Fat, 2.4 times more Saturated Fat and 2.4 times more Omega 6 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Bread, whole-wheat, prepared from recipe as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.