Comparing Nutrients in 500 calories Blanched Almonds VS Commercial Whole-wheat Bread

Weight per 500 calories

• Blanched Almonds: 84.7g
• Commercial Whole-wheat Bread: 198g

Blanched Almonds have 2.3 times more energy per 100g than Commercial Whole-wheat Bread. It has very high energy density when compared to other foods. Commercially Prepared Whole-wheat Bread having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Commercial Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Blanched Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	7.16% 6.94g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	65% 84.7g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 0.06g	g per day for Men 19-50 years
Fiber	22% 8.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	32.4% 18g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Commercial Whole-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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	25.5% 0.33mg	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	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	33% 0.43mg	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	21% 83.3μg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	20% 200mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	50% 0.45mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	2.1% 77.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Commercial Whole-wheat Bread:

• Blanched Almonds have 1.8 times more Vitamin B2 and 3.8 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 4.8 times more Vitamin B1, 3 times more Vitamin B3, 4.8 times more Vitamin B5, 4.4 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Commercial Whole-wheat Bread:

• Blanched Almonds have 1.9 times more Copper and 1.5 times more Magnesium than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.6 times more Calcium, 1.8 times more Iron, 2.8 times more Manganese, 18.8 times more Selenium, 56.1 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 6.4 times more Fat, 2.3 times more Saturated Fat and 3.7 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 81.4 times more Omega 3, 5.4 times more Carbohydrate, 2.2 times more Sugars, more Fructose, 1.4 times more Fiber and 1.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.