Comparing Nutrients in 500 calories White Reduced-calorie BreadVS Roasted Almonds

Weight per 500 calories

White Reduced-calorie Bread

242g

Roasted Almonds

83.6g

Dry Roasted Almonds have 2.9 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 Roasted Almonds?

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread

15%

10%

75%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

White Reduced-calorie Breadvs Roasted 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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6.23%6.04g

Fat

45.3%44g

6.04 gvs44 g

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

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4.14%1.33g

Saturated Fat

10.7%3.42g

1.33 gvs3.42 g

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

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4.23%0.068g

Omega 3

0.52%0.008g

0.068 gvs0.008 g

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

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7.54%1.3g

Omega 6

63.7%11g

1.3 gvs11 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

13.5%17.6g

107 gvs17.6 g

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

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16%11.5g

Sugars

5.6%4.06g

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

11.5 gvs4.06 g

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

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Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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Glucose

%0.008g

NA gvs0.008 g

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

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Sucrose

%3.97g

NA gvs3.97 g

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

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61.7%23.4g

Fiber

24%9.1g

23.4 gvs9.1 g

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

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37.5%21g

Protein

31.3%17.5g

21 gvs17.5 g

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

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Vitamins

White Reduced-calorie Breadvs Roasted 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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82.5%0.99mg

Vitamin B1

5.37%0.064mg

Thiamine

0.99 mgvs0.064 mg

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

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53.7%0.7mg

Vitamin B2

77%1mg

Riboflavin

0.7 mgvs1 mg

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

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55%8.8mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

8.8 mgvs3.04 mg

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

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22.3%1.1mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

1.1 mgvs0.27 mg

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

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7.8%0.1mg

Vitamin B6

8.75%0.11mg

Pyridoxine

0.1 mgvs0.11 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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57.4%229μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

229 μgvs46 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

133%20mg

Tocopherols and Tocotrienols

0.46 mgvs20 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

White Reduced-calorie Breadvs Roasted Almonds

22.7%227mg

Calcium

22.4%224mg

227 mgvs224 mg

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

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88.6%0.8mg

Copper

102%0.92mg

0.8 mgvs0.92 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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96%7.7mg

Iron

39%3.1mg

7.7 mgvs3.1 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

81%1.87mg

0.94 mgvs1.87 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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41.8%292mg

Phosphorus

56.3%394mg

292 mgvs394 mg

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

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5.4%184mg

Potassium

17.5%596mg

184 mgvs596 mg

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

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95%52.4μg

Selenium

3.04%1.67μg

52.4 μgvs1.67 μg

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

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77%1157mg

Sodium

0.17%2.5mg

1157 mgvs2.5 mg

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

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29.4%3.24mg

Zinc

25%2.77mg

3.24 mgvs2.77 mg

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

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2.8%104g

Water

0.054%2g

104 gvs2 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 Roasted Almonds:

White Reduced-calorie Bread has 15.4 times more Vitamin B1, 2.9 times more Vitamin B3, 4.2 times more Vitamin B5, 5 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.4 times more Vitamin B2 and 43.5 times more Vitamin E than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Vitamin B6 per 500 kcal.
Both White Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for White Reduced-calorie Bread vs Roasted Almonds:

White Reduced-calorie Bread has 2.5 times more Iron, 31.3 times more Selenium and 461.3 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 4.2 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Potassium than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Calcium, Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

White Reduced-calorie Bread has 6.1 times more Carbohydrate, 2.8 times more Sugars and 2.6 times more Fiber than Dry Roasted Almonds.
While Dry Roasted Almonds contain 7.3 times more Fat, 2.6 times more Saturated Fat and 8.4 times more Omega 6 than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
Both White Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White Reduced-calorie BreadVS Rice Bran BreadRoasted AlmondsVS Rice Bran BreadWhite Reduced-calorie BreadVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories White Reduced-calorie BreadVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - White Reduced-calorie Bread or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: