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

Weight per 500 calories

• Blanched Almonds: 84.7g
• White Reduced-calorie Bread: 242g

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

Discover which food has more nutrients per 500 calories - Blanched Almonds or White Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Blanched Almonds	White 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	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	7.54% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	82.3% 107g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	16% 11.5g	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% 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	61.7% 23.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	White 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	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	7.8% 0.1mg	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	57.4% 229μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.34% 1.2mg	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	3.06% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	20% 200mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	88.6% 0.8mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	41% 0.94mg	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	41.8% 292mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	2.8% 104g	3700g per day for Men 19-50 years

Blanched Almonds VS White Reduced-calorie Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or White Reduced-calorie Bread?

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

• 500 calories of Blanched Almonds have 43.9 times more Vitamin E than White Reduced-calorie Bread.
• While 500 kcal of White Reduced-calorie Bread contain 6.1 times more Vitamin B1, 3 times more Vitamin B3, 4.2 times more Vitamin B5, 5.5 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds and White Reduced-calorie Bread provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B12
• 500 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Blanched Almonds have 4.1 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 3 times more Potassium than White Reduced-calorie Bread.
• While 500 kcal of White Reduced-calorie Bread contain 2.8 times more Iron, 19.3 times more Selenium, 71.9 times more Sodium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and White Reduced-calorie Bread contain similar levels of Calcium and Copper per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium
• 500 calories of White Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 7.4 times more Fat, 2.5 times more Saturated Fat and 8.2 times more Omega 6 than White Reduced-calorie Bread.
• While 500 kcal of White Reduced-calorie Bread contain 6.8 times more Carbohydrate, 2.9 times more Sugars and 2.8 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and White Reduced-calorie Bread offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of White Reduced-calorie Bread provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 in 500 calories.