Comparing Nutrients in 500 calories Roasted Almonds VS Toasted French or Vienna Bread

Weight per 500 calories

• Roasted Almonds: 83.6g
• Toasted French or Vienna Bread: 157g

Roasted Almonds have 1.9 times more energy per 100g than Toasted French or Vienna Bread. It has very high energy density when compared to other foods. Toasted French or Vienna Sourdough Bread having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Toasted French or Vienna Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Roasted Almonds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	74.7% 97g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	7.76% 5.63g	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	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	12.8% 4.86g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	11.6% 0.15mg	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	55% 219μg	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	0.35% 0.31mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	22.4% 224mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	26% 0.24mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	39% 0.9mg	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	28.2% 197mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	6.45% 219mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	84.6% 46.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	75.2% 1129mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.87% 32.3g	3700g per day for Men 19-50 years

Roasted Almonds VS Toasted French Or Vienna Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Toasted French or Vienna Bread?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Toasted French or Vienna Bread:

• 500 calories of Roasted Almonds have 1.7 times more Vitamin B2 and 67.1 times more Vitamin E than Toasted French or Vienna Bread.
• While 500 kcal of Toasted French or Vienna Sourdough Bread contain 10.4 times more Vitamin B1, 2.8 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 500 calories of Toasted French or Vienna Bread have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Toasted French or Vienna Bread:

• 500 calories of Roasted Almonds have 3 times more Calcium, 3.9 times more Copper, 4.8 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium and 1.7 times more Zinc than Toasted French or Vienna Bread.
• While 500 kcal of Toasted French or Vienna Sourdough Bread contain 1.9 times more Iron, 27.8 times more Selenium and 449.9 times more Sodium than Dry Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Toasted French or Vienna Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 13.1 times more Fat, 4.3 times more Saturated Fat, 8.9 times more Omega 6 and 1.9 times more Fiber than Toasted French or Vienna Bread.
• While 500 kcal of Toasted French or Vienna Sourdough Bread contain 5.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted French or Vienna Bread offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Toasted French or Vienna Bread provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Toasted French or Vienna Sourdough Bread provide inadequate amounts of Omega 3 in 500 calories.