Comparing Nutrients in 500 calories Cracked-wheat BreadVS Blanched Almonds

Weight per 500 calories

Cracked-wheat Bread

192g

Blanched Almonds

84.7g

Blanched Almonds have 2.3 times more energy per unit of mass than Cracked-wheat Bread, which is very high in comparison to other foods. Cracked-wheat Bread having high energy density.

Which food has more nutrients per 500 calories - Cracked-wheat Bread or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cracked-wheat Bread

13%

74%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Cracked-wheat Breadvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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7.73%7.5g

Fat

46%44.5g

7.5 gvs44.5 g

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

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5.5%1.76g

Saturated Fat

10.5%3.35g

1.76 gvs3.35 g

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

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3.97%0.063g

Omega 3

0.21%0.003g

0.063 gvs0.003 g

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

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7.33%1.25g

Omega 6

61.6%10.5g

1.25 gvs10.5 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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73.2%95g

Carbohydrate

12%16g

95 gvs16 g

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

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Sugars

5.4%3.92g

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

NA gvs3.92 g

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

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Fructose

0%0g

≤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]

NA gvs0 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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28%10.6g

Fiber

22%8.4g

10.6 gvs8.4 g

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

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30%16.7g

Protein

32.4%18g

16.7 gvs18 g

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

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Vitamins

Cracked-wheat Breadvs Blanched Almonds

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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57.4%0.69mg

Vitamin B1

13.5%0.16mg

Thiamine

0.69 mgvs0.16 mg

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

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35.5%0.46mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.46 mgvs0.6 mg

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

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44%7.06mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

7.06 mgvs2.97 mg

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

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19.7%0.98mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

0.98 mgvs0.27 mg

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

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45%0.58mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.58 mgvs0.097 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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29.3%117μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

117 μgvs41.5 μg

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

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1.6%0.038μg

Vitamin B12

0%0μg

Cobalamin

0.038 μgvs0 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

134%20mg

Tocopherols and Tocotrienols

NA mgvs20 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cracked-wheat Breadvs Blanched Almonds

8.27%82.7mg

Calcium

20%200mg

82.7 mgvs200 mg

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

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47.4%0.43mg

Copper

97%0.87mg

0.43 mgvs0.87 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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67.5%5.4mg

Iron

34.7%2.78mg

5.4 mgvs2.78 mg

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

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24%100mg

Magnesium

54%227mg

100 mgvs227 mg

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

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115%2.64mg

Manganese

67.6%1.56mg

2.64 mgvs1.56 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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42%294mg

Phosphorus

58.2%408mg

294 mgvs408 mg

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

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10%340mg

Potassium

16.4%558mg

340 mgvs558 mg

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

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88.5%48.7μg

Selenium

4.93%2.7μg

48.7 μgvs2.7 μg

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

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69%1035mg

Sodium

1.07%16mg

1035 mgvs16 mg

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

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21.7%2.4mg

Zinc

23%2.5mg

2.4 mgvs2.5 mg

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

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1.86%69g

Water

0.1%3.82g

69 gvs3.82 g

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

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Lets compare vitamin content per 500 calories of Cracked-wheat Bread vs Blanched Almonds:

Cracked-wheat Bread has 4.3 times more Vitamin B1, 2.4 times more Vitamin B3, 3.7 times more Vitamin B5, 6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 1.3 times more Vitamin B2 than Cracked-wheat Bread.
Both Cracked-wheat Bread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cracked-wheat Bread vs Blanched Almonds:

Cracked-wheat Bread has 1.9 times more Iron, 1.7 times more Manganese, 17.9 times more Selenium and 64.3 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 2.4 times more Calcium, 2 times more Copper, 2.3 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Cracked-wheat Bread.
Both Cracked-wheat Bread and Blanched Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cracked-wheat Bread has 6 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 5.9 times more Fat, 1.9 times more Saturated Fat and 8.4 times more Omega 6 than Cracked-wheat Bread.
Both Cracked-wheat Bread and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Cracked-wheat Bread as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cracked-wheat BreadVS French BreadBlanched AlmondsVS French BreadCracked-wheat BreadVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Cracked-wheat BreadVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cracked-wheat Bread or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: