Comparing Nutrients in 500 calories Roasted Almonds VS Seasoned Dry Bread Crumbs

Weight per 500 calories

• Roasted Almonds: 83.6g
• Seasoned Dry Bread Crumbs: 131g

Roasted Almonds have 1.6 times more energy per 100g than Seasoned Dry Bread Crumbs . It has very high energy density when compared to other foods. Seasoned Grated Dry Bread Crumbs having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Seasoned Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Roasted Almonds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	7.38% 7.15g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.45% 1.3mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	10.3% 7.5g	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	0.012% 0.008g	3.57% 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	% 0.008g	% 2.25g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.1g	17% 6.4g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	50.3% 8.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	17% 0.22mg	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	11.5% 46μg	39% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.9% 3.52mg	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	133% 20mg	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	22.4% 224mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	35.4% 0.32mg	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	39% 3.1mg	80.3% 6.42mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	56% 1.3mg	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	56.3% 394mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	183% 2742mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.22% 8.3g	3700g per day for Men 19-50 years

Roasted Almonds VS Seasoned Dry Bread Crumbs Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Seasoned Dry Bread Crumbs ?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Seasoned Dry Bread Crumbs :

• 500 calories of Roasted Almonds have 1.8 times more Vitamin B2 and 58.9 times more Vitamin E than Seasoned Dry Bread Crumbs .
• While 500 kcal of Seasoned Grated Dry Bread Crumbs contain 19.5 times more Vitamin B1, 2.6 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin K
• 500 calories of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Seasoned Dry Bread Crumbs :

• 500 calories of Roasted Almonds have 2.9 times more Copper, 3.9 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Seasoned Dry Bread Crumbs .
• While 500 kcal of Seasoned Grated Dry Bread Crumbs contain 2.1 times more Iron, 19.3 times more Selenium and 1093 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Seasoned Dry Bread Crumbs contain similar levels of Calcium per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Seasoned Dry Bread Crumbs lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 6.1 times more Fat, 1.9 times more Saturated Fat, 4 times more Omega 6 and 1.4 times more Fiber than Seasoned Dry Bread Crumbs .
• While 500 kcal of Seasoned Grated Dry Bread Crumbs contain 33.7 times more Omega 3, 5.1 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Seasoned Dry Bread Crumbs offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3