Comparing Nutrients in 100 calories Blanched AlmondsVS Toasted Multi-grain Bread

Weight per 100 calories

Blanched Almonds

17g

Toasted Multi-grain Bread

34.7g

Blanched Almonds have 2 times more energy per 100g than Toasted Multi-grain Bread. It has very high energy density when compared to other foods. Toasted Multi-grain Bread with Whole-grain having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Toasted Multi-grain Bread?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Toasted Multi-grain Bread

20%

14%

66%

100 kcal ▼

Macro Nutrients

Blanched Almondsvs Toasted Multi-grain Bread

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.18%8.9g

Fat

1.65%1.6g

8.9 gvs1.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.67g

Saturated Fat

1.03%0.33g

0.67 gvs0.33 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.042%0.001g

Omega 3

4.84%0.077g

0.001 gvs0.077 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.3%2.1g

Omega 6

3.7%0.63g

2.1 gvs0.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.43%3.16g

Carbohydrate

12.6%16.4g

3.16 gvs16.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.78g

Sugars

3.32%2.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.78 gvs2.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

1.28%0.93g

≤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]

0 gvs0.93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.005g

Glucose

%0.64g

0.005 gvs0.64 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.76g

Sucrose

%0g

0.76 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.4%1.68g

Fiber

7.4%2.8g

1.68 gvs2.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.48%3.63g

Protein

9%5.04g

3.63 gvs5.04 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blanched Almondsvs Toasted Multi-grain Bread

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.7%0.032mg

Vitamin B1

7.03%0.084mg

Thiamine

0.032 mgvs0.084 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.27%0.12mg

Vitamin B2

3.8%0.049mg

Riboflavin

0.12 mgvs0.049 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.7%0.59mg

Vitamin B3

9.54%1.53mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs1.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.06%0.053mg

Vitamin B5

2.53%0.13mg

Pantothenic acid

0.053 mgvs0.13 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.5%0.019mg

Vitamin B6

7.64%0.099mg

Pyridoxine

0.019 mgvs0.099 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.08%8.3μg

Vitamin B9

6.08%24.3μg

Folates and Folic Acid

8.3 μgvs24.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.039%0.035mg

Ascorbic acid

0 mgvs0.035 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27%4.03mg

Vitamin E

0.93%0.14mg

Tocopherols and Tocotrienols

4.03 mgvs0.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.43%0.52μg

Phytomenadione or phylloquinone

0 μgvs0.52 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blanched Almondsvs Toasted Multi-grain Bread

4%40mg

Calcium

3.85%38.5mg

40 mgvs38.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg

Copper

12%0.11mg

0.17 mgvs0.11 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.95%0.56mg

Iron

12%0.94mg

0.56 mgvs0.94 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.4mg

Magnesium

7.03%29.5mg

45.4 mgvs29.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.5%0.31mg

Manganese

33.2%0.76mg

0.31 mgvs0.76 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.6%81.5mg

Phosphorus

12.3%85.8mg

81.5 mgvs85.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.3%112mg

Potassium

2.55%87mg

112 mgvs87 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.99%0.54μg

Selenium

22.6%12.4μg

0.54 μgvs12.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.22mg

Sodium

9.6%144mg

3.22 mgvs144 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.58%0.5mg

Zinc

5.84%0.64mg

0.5 mgvs0.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.021%0.76g

Water

0.3%11g

0.76 gvs11 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Blanched Almonds vs Toasted Multi-grain Bread:

Blanched Almonds have 2.4 times more Vitamin B2 and 29 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
While Toasted Multi-grain Bread with Whole-grain contains 2.6 times more Vitamin B1, 2.6 times more Vitamin B3, 2.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Toasted Multi-grain Bread:

Blanched Almonds have 1.6 times more Copper, 1.5 times more Magnesium and 1.3 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
While Toasted Multi-grain Bread with Whole-grain contains 1.7 times more Iron, 2.5 times more Manganese, 22.9 times more Selenium, 44.6 times more Sodium and 1.3 times more Zinc than Blanched Almonds.
Both Blanched Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Blanched Almonds have 5.6 times more Fat, 2 times more Saturated Fat and 3.3 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
While Toasted Multi-grain Bread with Whole-grain contains 114.2 times more Omega 3, 5.2 times more Carbohydrate, 3.1 times more Sugars, more Fructose, 1.7 times more Fiber and 1.4 times more Protein than Blanched Almonds.
Both Blanched Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy per 100 kcal.
Both Blanched Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Blanched AlmondsVS Roasted AlmondsToasted Multi-grain BreadVS Roasted AlmondsBlanched AlmondsVS Oat Bran BreadToasted Multi-grain BreadVS Oat Bran Bread

Compare Foods

Comparing Nutrients in 100 calories Blanched AlmondsVS Toasted Multi-grain Bread

Weight per 100 calories

Which food has more nutrients per 100 calories - Blanched Almonds or Toasted Multi-grain Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: