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

Weight per 500 calories

• Roasted Almonds: 83.6g
• White Reduced-calorie Bread: 242g

Roasted Almonds have 2.9 times more energy per 100g than White Reduced-calorie Bread. It has very high energy density when compared to other foods. White Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Roasted Almonds	White 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	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	7.54% 1.3g	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	82.3% 107g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	16% 11.5g	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	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	61.7% 23.4g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	White 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	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	7.8% 0.1mg	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	57.4% 229μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.34% 1.2mg	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	3.06% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	22.4% 224mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	88.6% 0.8mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	41% 0.94mg	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	41.8% 292mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.8% 104g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.4 times more Vitamin B2 and 43.5 times more Vitamin E than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 15.4 times more Vitamin B1, 2.9 times more Vitamin B3, 4.2 times more Vitamin B5, 5 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and White Reduced-calorie Bread have similar amounts of Vitamin B6 per 500 kcal.
• Both Dry Roasted Almonds as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Dry Roasted Almonds have 4.2 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Potassium than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 2.5 times more Iron, 31.3 times more Selenium and 461.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and White Reduced-calorie Bread have similar amounts of Calcium, Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 7.3 times more Fat, 2.6 times more Saturated Fat and 8.4 times more Omega 6 than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 6.1 times more Carbohydrate, 2.8 times more Sugars and 2.6 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and White Reduced-calorie Bread have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Almonds as well as White Reduced-calorie Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.