Comparing Nutrients in 500 calories Roasted Almonds VS Wheat Reduced-calorie Bread

Weight per 500 calories

• Roasted Almonds: 83.6g
• Wheat Reduced-calorie Bread: 230g

Roasted Almonds have 2.8 times more energy per 100g than Wheat Reduced-calorie Bread. It has very high energy density when compared to other foods. Wheat Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Roasted Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	6.94% 6.73g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	6.05% 1.94g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	15% 2.53g	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	75.3% 98g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	11.8% 8.55g	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	5.15% 3.73g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.1g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Wheat Reduced-calorie 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	67.2% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	54.4% 8.7mg	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	10.6% 0.14mg	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	52.4% 210μg	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	0.26% 0.23mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	22.4% 224mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	43.8% 0.39mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	121% 2.8mg	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	49% 343mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Wheat Reduced-calorie Bread:

• Dry Roasted Almonds have 3.1 times more Vitamin B2 and 36.1 times more Vitamin E than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 12.5 times more Vitamin B1, 2.9 times more Vitamin B3 and 4.6 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Wheat Reduced-calorie Bread have similar amounts of Vitamin B6 per 500 kcal.
• Both Dry Roasted Almonds as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Wheat Reduced-calorie Bread:

• Dry Roasted Almonds have 2.3 times more Copper, 2.4 times more Magnesium and 1.7 times more Potassium than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.7 times more Calcium, 2.1 times more Iron, 1.5 times more Manganese, 41.9 times more Selenium and 305 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Wheat Reduced-calorie Bread have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 6.5 times more Fat, 1.8 times more Saturated Fat and 4.3 times more Omega 6 than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 24.3 times more Omega 3, 5.6 times more Carbohydrate, 2.1 times more Sugars, 446.4 times more Fructose, 2.8 times more Fiber and 1.8 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Wheat Reduced-calorie Bread have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.