Comparing Nutrients in 500 calories Roasted Almonds VS White Gluten-Free Bread made with potato extract, rice starch, and rice flour

Weight per 500 calories

• Roasted Almonds: 83.6g
• White Gluten-Free Bread made with potato extract, rice starch, and rice flour: 156g

Roasted Almonds have 1.9 times more energy per 100g than White Gluten-Free Bread made with potato extract, rice starch, and rice flour. It has very high energy density when compared to other foods. White gluten-free Bread made with potato extract, rice starch, and rice flour having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or White Gluten-Free Bread made with potato extract, rice starch, and rice flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
White Gluten-Free Bread made with potato extract, rice starch, and rice flour	4%	30%	66%

Macro Nutrients

	Roasted Almonds	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	63.5% 82.5g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	18% 13g	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	10.6% 7.66g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.1g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	NA	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	NA	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	133% 20mg	NA	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

	Roasted Almonds	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Calcium	22.4% 224mg	3.75% 37.5mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	6.77% 0.061mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	4.1% 17mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	12% 0.27mg	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	8.26% 58mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	4.23% 144mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.054% 2g	1.34% 49.5g	3700g per day for Men 19-50 years

Roasted Almonds VS White Gluten-Free Bread Made With Potato Extract, Rice Starch, And Rice Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or White Gluten-Free Bread made with potato extract, rice starch, and rice flour?

Lets compare vitamin content per 500 calories of Roasted Almonds vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• Both Dry Roasted Almonds and White gluten-free Bread made with potato extract, rice starch, and rice flour have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Roasted Almonds vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• 500 calories of Roasted Almonds have 6 times more Calcium, 15.1 times more Copper, 2.6 times more Iron, 13.6 times more Magnesium, 6.9 times more Manganese, 6.8 times more Phosphorus, 4.1 times more Potassium and 6.8 times more Zinc than White Gluten-Free Bread made with potato extract, rice starch, and rice flour.
• While 500 kcal of White gluten-free Bread made with potato extract, rice starch, and rice flour contain 328.9 times more Sodium than Dry Roasted Almonds.
• 500 calories of White Gluten-Free Bread made with potato extract, rice starch, and rice flour lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 2.6 times more Fat, 6.5 times more Saturated Fat, 4.3 times more Omega 6, 1.7 times more Fiber and 3.6 times more Protein than White Gluten-Free Bread made with potato extract, rice starch, and rice flour.
• While 500 kcal of White gluten-free Bread made with potato extract, rice starch, and rice flour contain 108.9 times more Omega 3, 4.7 times more Carbohydrate, 3.2 times more Sugars and 915.7 times more Fructose than Dry Roasted Almonds.
• Both Roasted Almonds and White Gluten-Free Bread made with potato extract, rice starch, and rice flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of White Gluten-Free Bread made with potato extract, rice starch, and rice flour provide inadequate amounts of Protein