Comparing Nutrients in 500 calories Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Blanched Almonds

Weight per 500 calories

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 162g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.9 times more energy per unit of mass than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread, which is very high in comparison to other foods. Udi's, Gluten Free, Soft & Hearty Whole Grain Bread having high energy density.

Which food has more nutrients per 500 calories - Udi's, Gluten Free, Soft & Hearty Whole Grain Bread or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	12% 16g	130g per day for Men 19-50 years
Sugars	22% 16g	5.4% 3.92g	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	3.1% 2.25g	0% 0g	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	% 2.6g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.78g	g per day for Men 19-50 years
Fiber	21% 7.93g	22% 8.4g	38g per day for Men 19-50 years
Protein	21% 11.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	7.5% 0.097mg	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	NA	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.7% 97mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	97% 0.87mg	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	15.4% 1.23mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	67.6% 1.56mg	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	17.8% 125mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	8.53% 0.94mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Blanched Almonds:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.8 times more Vitamin B1 and 1.5 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Vitamin B3 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Blanched Almonds have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Blanched Almonds:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 51.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Calcium, 7.3 times more Copper, 2.3 times more Iron, 4.5 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 2.8 times more Potassium and 2.7 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparison of macro-nutrients per 500 calories:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 398.6 times more Omega 3, 5 times more Carbohydrate and 4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Fat, 7.8 times more Saturated Fat, 4.1 times more Omega 6 and 1.5 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Blanched Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.