Comparing Nutrients in 500 calories Blanched Almonds VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Weight per 500 calories

• Blanched Almonds: 84.7g
• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread: 168g

Blanched Almonds have 2 times more energy per 100g than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread. It has very high energy density when compared to other foods. Udi's, Gluten Free, Soft & Delicious White Sandwich Bread having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Udi's, Gluten Free, Soft & Delicious White Sandwich Bread?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Blanched Almonds	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	66% 86g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	26% 19g	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	3.56% 2.6g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 0g	g per day for Men 19-50 years
Fiber	22% 8.4g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	32.4% 18g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	12.3% 0.16mg	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	7.97% 32μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	18% 2.7mg	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	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	20% 200mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	9.9% 0.089mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	32% 0.74mg	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	16.8% 117mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	57.6% 864mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	7.78% 0.86mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	1.53% 56.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Blanched Almonds have 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B9 and 7.5 times more Vitamin E than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.4 times more Vitamin B1 and 1.6 times more Vitamin B6 than Blanched Almonds.

Comparing minerals per 500 calories for Blanched Almonds vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Blanched Almonds have 2 times more Calcium, 9.8 times more Copper, 3.1 times more Iron, 5.4 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus, 3.1 times more Potassium and 2.9 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 6.8 times more Selenium and 53.7 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 3.3 times more Fat, 3.2 times more Saturated Fat, 4.4 times more Omega 6 and 2 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 257.4 times more Omega 3, 5.4 times more Carbohydrate and 4.8 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Energy and Fiber per 500 kcal.
• Both Blanched Almonds as well as Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.