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Comparing Nutrients in 500 calories White Reduced-calorie BreadVS Almonds

Weight per 500 calories

White Reduced-calorie Bread
242g
Almonds
86.4g

Almonds have 2.8 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 500 calories - White Reduced-calorie Bread or Almonds?

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread
15%
10%
75%
Almonds
14%
72%
14%
500 kcal ▼

Macro Nutrients

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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6.23%6.04g
Fat
44.5%43g
6.04 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.14%1.33g
Saturated Fat
10.3%3.3g
1.33 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.23%0.068g
Omega 3
0.16%0.003g
0.068 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.54%1.3g
Omega 6
62.6%10.6g
1.3 gvs10.6 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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82.3%107g
Carbohydrate
14.3%18.6g
107 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16%11.5g
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11.5 gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.13%0.095g
≤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 gvs0.095 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.15g
NA gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.4g
NA gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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61.7%23.4g
Fiber
28.4%10.8g
23.4 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.5%21g
Protein
32.6%18.3g
21 gvs18.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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82.5%0.99mg
Vitamin B1
14.8%0.18mg
Thiamine
0.99 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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53.7%0.7mg
Vitamin B2
75.6%0.98mg
Riboflavin
0.7 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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55%8.8mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
8.8 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.3%1.1mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
1.1 mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.8%0.1mg
Vitamin B6
9.1%0.12mg
Pyridoxine
0.1 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
164%49.2μg
Biotin
NA μgvs49.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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57.4%229μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
229 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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28%0.68μg
Vitamin B12
0%0μg
Cobalamin
0.68 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.34%1.2mg
Vitamin C
0%0mg
Ascorbic acid
1.2 mgvs0 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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3.06%0.46mg
Vitamin E
148%22mg
Tocopherols and Tocotrienols
0.46 mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.2%1.45μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.45 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

22.7%227mg
Calcium
23.2%232mg
227 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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88.6%0.8mg
Copper
99%0.89mg
0.8 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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96%7.7mg
Iron
40%3.2mg
7.7 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.2%55.6mg
Magnesium
55.5%233mg
55.6 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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41%0.94mg
Manganese
82%1.9mg
0.94 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
87%39μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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41.8%292mg
Phosphorus
59.3%415mg
292 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.4%184mg
Potassium
18.6%633mg
184 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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95%52.4μg
Selenium
6.44%3.54μg
52.4 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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77%1157mg
Sodium
0.058%0.86mg
1157 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29.4%3.24mg
Zinc
24.5%2.7mg
3.24 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.8%104g
Water
0.1%3.8g
104 gvs3.8 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 White Reduced-calorie Bread vs Almonds:
Comparing minerals per 500 calories for White Reduced-calorie Bread vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: