Comparing Nutrients in 500 calories Toasted Rice Bran BreadVS Roasted Almonds

Weight per 500 calories

Toasted Rice Bran Bread

189g

Roasted Almonds

83.6g

Dry Roasted Almonds have 2.3 times more energy per unit of mass than Toasted Rice Bran Bread, which is very high in comparison to other foods. Toasted Rice Bran Bread having high energy density.

Which food has more nutrients per 500 calories - Toasted Rice Bran Bread or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Toasted Rice Bran Bread

14%

16%

70%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Toasted Rice Bran 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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9.76%9.47g

Fat

45.3%44g

9.47 gvs44 g

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

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4.56%1.46g

Saturated Fat

10.7%3.42g

1.46 gvs3.42 g

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

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13.6%0.22g

Omega 3

0.52%0.008g

0.22 gvs0.008 g

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

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20%3.4g

Omega 6

63.7%11g

3.4 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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69%89.6g

Carbohydrate

13.5%17.6g

89.6 gvs17.6 g

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

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13.3%9.62g

Sugars

5.6%4.06g

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

9.62 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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26.4%10g

Fiber

24%9.1g

10 gvs9.1 g

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

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33%18.4g

Protein

31.3%17.5g

18.4 gvs17.5 g

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

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Vitamins

Toasted Rice Bran 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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89.6%1.08mg

Vitamin B1

5.37%0.064mg

Thiamine

1.08 mgvs0.064 mg

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

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42.7%0.55mg

Vitamin B2

77%1mg

Riboflavin

0.55 mgvs1 mg

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

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79%12.6mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

12.6 mgvs3.04 mg

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

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9.85%0.49mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

0.49 mgvs0.27 mg

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

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30.3%0.39mg

Vitamin B6

8.75%0.11mg

Pyridoxine

0.39 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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37.4%150μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

150 μgvs46 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%0mg

Ascorbic acid

0 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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8.96%1.34mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

1.34 mgvs20 mg

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

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1.74%2.1μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.1 μgvs0 μg

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

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Minerals

Toasted Rice Bran Breadvs Roasted Almonds

14.2%142mg

Calcium

22.4%224mg

142 mgvs224 mg

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

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38.3%0.34mg

Copper

102%0.92mg

0.34 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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93%7.42mg

Iron

39%3.1mg

7.42 mgvs3.1 mg

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

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34.3%144mg

Magnesium

55.5%233mg

144 mgvs233 mg

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

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125%2.9mg

Manganese

81%1.87mg

2.9 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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47%330mg

Phosphorus

56.3%394mg

330 mgvs394 mg

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

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12%402mg

Potassium

17.5%596mg

402 mgvs596 mg

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

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107%59μg

Selenium

3.04%1.67μg

59 μgvs1.67 μg

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

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37%553mg

Sodium

0.17%2.5mg

553 mgvs2.5 mg

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

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23.8%2.6mg

Zinc

25%2.77mg

2.6 mgvs2.77 mg

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

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1.84%68g

Water

0.054%2g

68 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 Toasted Rice Bran Bread vs Roasted Almonds:

Toasted Rice Bran Bread has 16.7 times more Vitamin B1, 4.1 times more Vitamin B3, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.3 times more Vitamin B9 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.8 times more Vitamin B2 and 14.9 times more Vitamin E than Toasted Rice Bran Bread.
Both Toasted Rice Bran Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Toasted Rice Bran Bread vs Roasted Almonds:

Toasted Rice Bran Bread has 2.4 times more Iron, 1.5 times more Manganese, 35.3 times more Selenium and 220.5 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.6 times more Calcium, 2.7 times more Copper, 1.6 times more Magnesium and 1.5 times more Potassium than Toasted Rice Bran Bread.
Both Toasted Rice Bran Bread and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Toasted Rice Bran Bread has 26 times more Omega 3, 5.1 times more Carbohydrate and 2.4 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 4.6 times more Fat, 2.3 times more Saturated Fat and 3.2 times more Omega 6 than Toasted Rice Bran Bread.
Both Toasted Rice Bran Bread and Dry Roasted Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Toasted Rice Bran Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Toasted Rice Bran BreadVS Pie crust, cookie-type, prepared from recipe, graham cracker, chilledRoasted AlmondsVS Pie crust, cookie-type, prepared from recipe, graham cracker, chilledToasted Rice Bran BreadVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Toasted Rice Bran BreadVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Toasted Rice Bran Bread or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: