Comparing Nutrients in 500 calories Almonds VS Seasoned Dry Bread Crumbs

Weight per 500 calories

• Almonds: 86.4g
• Seasoned Dry Bread Crumbs: 131g

Almonds have 1.5 times more energy per 100g than Seasoned Dry Bread Crumbs . It has very high energy density when compared to other foods. Seasoned Grated Dry Bread Crumbs having high energy density.

Which food has more nutrients per 500 calories - Almonds or Seasoned Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Almonds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	7.38% 7.15g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.45% 1.3mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	10.3% 7.5g	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	0.13% 0.095g	3.57% 2.6g	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	% 0.15g	% 2.25g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	17% 6.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	50.3% 8.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	39% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.9% 3.52mg	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	148% 22mg	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	23.2% 232mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	35.4% 0.32mg	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	40% 3.2mg	80.3% 6.42mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	56% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	183% 2742mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.22% 8.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Seasoned Dry Bread Crumbs :

• Almonds have 1.8 times more Vitamin B2 and 65.2 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 7.1 times more Vitamin B1, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Seasoned Dry Bread Crumbs :

• Almonds have 2.8 times more Copper, 3.9 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 2 times more Iron, 9.1 times more Selenium and 3174.7 times more Sodium than Almonds.
• Both Almonds and Seasoned Grated Dry Bread Crumbs have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 6 times more Fat, 1.8 times more Saturated Fat, 3.9 times more Omega 6 and 1.7 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 108.8 times more Omega 3, 4.8 times more Carbohydrate and 2 times more Sugars than Almonds.
• Both Almonds and Seasoned Grated Dry Bread Crumbs have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.