Comparing Nutrients in 500 calories Blanched Almonds VS White Wheat Bread

Weight per 500 calories

• Blanched Almonds: 84.7g
• White Wheat Bread: 210g

Blanched Almonds have 2.5 times more energy per 100g than White Wheat Bread. It has very high energy density when compared to other foods. White Wheat Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Blanched Almonds	White Wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	4.66% 4.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	71% 92g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	14.5% 10.5g	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	7.82% 5.67g	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	% 3.15g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 0g	g per day for Men 19-50 years
Fiber	22% 8.4g	51% 19.3g	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	White Wheat 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	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	13% 0.17mg	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	66.7% 267μg	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	134% 20mg	5.32% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	White Wheat Bread	Recommended Dietary Allowance
Calcium	20% 200mg	144% 1437mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	34.8% 0.31mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	13% 54.6mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	58% 1.33mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	61.5% 34μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	2.25% 83g	3700g per day for Men 19-50 years

Blanched Almonds VS White Wheat Bread Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Blanched Almonds vs White Wheat Bread:

• 500 calories of Blanched Almonds have 25.2 times more Vitamin E than White Wheat Bread.
• While 500 kcal of White Wheat Bread contain 6.6 times more Vitamin B1, 3.2 times more Vitamin B3, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and White Wheat Bread provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• 500 calories of White Wheat Bread have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs White Wheat Bread:

• 500 calories of Blanched Almonds have 2.8 times more Copper, 4.2 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Zinc than White Wheat Bread.
• While 500 kcal of White Wheat Bread contain 7.2 times more Calcium, 3.7 times more Iron, 12.5 times more Selenium and 62.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and White Wheat Bread contain similar levels of Manganese per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium
• 500 calories of White Wheat Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 9.9 times more Fat, 2.5 times more Saturated Fat and 5.7 times more Omega 6 than White Wheat Bread.
• While 500 kcal of White Wheat Bread contain 51.4 times more Omega 3, 5.8 times more Carbohydrate, 2.7 times more Sugars and 2.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and White Wheat Bread offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3