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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Rye Reduced-calorie Bread: 246g

Blanched Almonds have 2.9 times more energy per 100g than Rye Reduced-calorie Bread. It has very high energy density when compared to other foods. Rye Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Blanched Almonds	Rye 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	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	76.7% 100g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	7.78% 5.64g	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	77.8% 29.6g	38g per day for Men 19-50 years
Protein	32.4% 18g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Rye 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	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	14.6% 0.19mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.1% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 0.99mg	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	134% 20mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	20% 200mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	36.4% 0.33mg	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	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	48.5% 1.1mg	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	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	3.06% 113g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 29.2 times more Vitamin E than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 5.6 times more Vitamin B1, 2.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.4 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Rye Reduced-calorie Bread have similar amounts of Vitamin B2 per 500 kcal.
• Both Blanched Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Blanched Almonds have 2.7 times more Copper, 4.2 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.7 times more Iron, 25.3 times more Selenium and 78.5 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Rye Reduced-calorie Bread have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 6.2 times more Fat, 3.7 times more Saturated Fat and 6 times more Omega 6 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 29.8 times more Omega 3, 6.3 times more Carbohydrate, 1.4 times more Sugars and 3.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Rye Reduced-calorie Bread have similar amounts of Energy and Protein per 500 kcal.
• Both Blanched Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.