Comparing Nutrients in 100 calories White Reduced-calorie Bread VS Almond paste

Weight per 100 calories

• White Reduced-calorie Bread: 48.3g
• Almond paste: 22g

Almond paste has 2.2 times more energy per unit of mass than White Reduced-calorie Bread, which is very high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - White Reduced-calorie Bread or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	8.03% 10.4g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	11% 7.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.3% 4.7g	2.76% 1.05g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	6.95% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.46% 0.22mg	0.49% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.56% 0.02mg	0.6% 0.008mg	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	4% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.64% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0.024% 0.022mg	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	0.61% 0.092mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.76% 37.6mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	11% 0.099mg	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	19.3% 1.54mg	4.37% 0.35mg	8mg per day for Men 19-50 years
Magnesium	2.65% 11mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	8.13% 0.19mg	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	8.35% 58.5mg	8.05% 56.3mg	700mg per day for Men 19-50 years
Potassium	1.08% 36.7mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.13% 1.97mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.083% 3.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of White Reduced-calorie Bread vs Almond paste:

• White Reduced-calorie Bread has 11.1 times more Vitamin B1, 1.5 times more Vitamin B2, 5.7 times more Vitamin B3, 9 times more Vitamin B5, 2.6 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin B12 than Almond paste.
• While Almond paste contains 32.2 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for White Reduced-calorie Bread vs Almond paste:

• White Reduced-calorie Bread has 1.2 times more Calcium, 1.6 times more Copper, 4.4 times more Iron, 11.4 times more Selenium, 117.8 times more Sodium and 2 times more Zinc than Almond paste.
• While Almond paste contains 2.6 times more Magnesium and 1.9 times more Potassium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• White Reduced-calorie Bread has 2.1 times more Carbohydrate, 4.5 times more Fiber and 2.1 times more Protein than Almond paste.
• While Almond paste contains 5 times more Fat, 2.2 times more Saturated Fat, 3.2 times more Omega 3, 4.7 times more Omega 6 and 3.4 times more Sugars than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Energy per 100 kcal.
• Both White Reduced-calorie Bread as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.