Comparing Nutrients in 500 calories Oil Roasted Almonds VS Garlic bread, frozen

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Garlic bread, frozen: 143g

Oil Roasted Almonds have 1.7 times more energy per 100g than Garlic bread, frozen. It has very high energy density when compared to other foods. Garlic bread, frozen having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Garlic bread, frozen?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Oil Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	24.5% 23.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	45.2% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	46% 59.6g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	7.27% 5.27g	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% 0g	1.22% 0.89g	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	% 0.033g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.06% 18.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	9.12% 0.12mg	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	5.56% 22.2μg	66.4% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.76% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.32% 0.29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.14% 13IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	143% 21.4mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	24% 240mg	3.86% 38.6mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	17% 0.15mg	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	38% 3.03mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	7.82% 33mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	27.4% 0.63mg	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	55% 384mg	17.8% 124mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	4.33% 147mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	52% 777mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.23% 45.4g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Garlic Bread, Frozen Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Garlic bread, frozen?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Garlic bread, frozen:

• 500 calories of Oil Roasted Almonds have 2.4 times more Vitamin B2 and 12.7 times more Vitamin E than Garlic bread, frozen.
• While 500 kcal of Garlic bread, frozen contain 8.7 times more Vitamin B1, 2 times more Vitamin B3, 5 times more Vitamin B5, 11.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin K
• Both Oil Roasted Almonds as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Garlic bread, frozen:

• 500 calories of Oil Roasted Almonds have 6.2 times more Calcium, 5.1 times more Copper, 6.9 times more Magnesium, 3.2 times more Manganese, 3.1 times more Phosphorus, 3.9 times more Potassium and 2 times more Zinc than Garlic bread, frozen.
• While 500 kcal of Garlic bread, frozen contain 1.4 times more Iron, 7 times more Selenium and 943.5 times more Sodium than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Garlic bread, frozen lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 1.9 times more Fat, 1.4 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Garlic bread, frozen.
• While 500 kcal of Garlic bread, frozen contain 2.2 times more Saturated Fat and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Garlic bread, frozen offer comparable quantities of Energy per 500 calories.
• 500 calories of Garlic bread, frozen provide inadequate amounts of Fiber
• Both Oil Roasted Almonds as well as Garlic bread, frozen provide inadequate amounts of Omega 3 in 500 calories.