Comparing Nutrients in 500 calories Blanched Almonds VS Oatmeal Reduced-calorie Bread

Weight per 500 calories

• Blanched Almonds: 84.7g
• Oatmeal Reduced-calorie Bread: 238g

Blanched Almonds have 2.8 times more energy per 100g than Oatmeal Reduced-calorie Bread. It has very high energy density when compared to other foods. Oatmeal Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Oatmeal Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Blanched Almonds	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	4.46% 1.43g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	79.3% 103g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	NA	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% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	8.24% 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	10.4% 41.5μg	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.53% 0.48mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	20% 200mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	26% 0.24mg	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	34.7% 2.78mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	55.8% 1.3mg	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	58.2% 408mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	100% 54.8μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	61.6% 924mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Oatmeal Reduced-calorie Bread:

• Oatmeal Reduced-calorie Bread contains 5.1 times more Vitamin B1, 2.4 times more Vitamin B3, 3.9 times more Vitamin B5, 3.2 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds and Oatmeal Reduced-calorie Bread have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Blanched Almonds as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Oatmeal Reduced-calorie Bread:

• Blanched Almonds have 3.7 times more Copper, 4 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 1.4 times more Calcium, 2 times more Iron, 20.2 times more Selenium and 57.4 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 5.3 times more Fat, 2.3 times more Saturated Fat and 3.4 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 44.3 times more Omega 3 and 6.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Oatmeal Reduced-calorie Bread have similar amounts of Energy and Protein per 500 kcal.
• Both Blanched Almonds as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.