Comparing Nutrients in 500 calories Toasted Commercially Prepared Whole-wheat BreadVS Roasted Almonds

Weight per 500 calories

Toasted Commercially Prepared Whole-wheat Bread

163g

Roasted Almonds

83.6g

Dry Roasted Almonds have 2 times more energy per unit of mass than Toasted Commercially Prepared Whole-wheat Bread, which is very high in comparison to other foods. Toasted Commercially Prepared Whole-wheat Bread having high energy density.

Which food has more nutrients per 500 calories - Toasted Commercially Prepared Whole-wheat Bread or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Toasted Commercially Prepared Whole-wheat Bread

21%

12%

67%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Toasted Commercially Prepared Whole-wheat 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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6.86%6.65g

Fat

45.3%44g

6.65 gvs44 g

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

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4.7%1.5g

Saturated Fat

10.7%3.42g

1.5 gvs3.42 g

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

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3.17%0.051g

Omega 3

0.52%0.008g

0.051 gvs0.008 g

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

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6.8%1.16g

Omega 6

63.7%11g

1.16 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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64.3%83.6g

Carbohydrate

13.5%17.6g

83.6 gvs17.6 g

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

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13%9.43g

Sugars

5.6%4.06g

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

9.43 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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32.2%12.3g

Fiber

24%9.1g

12.3 gvs9.1 g

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

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47.5%26.6g

Protein

31.3%17.5g

26.6 gvs17.5 g

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

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Vitamins

Toasted Commercially Prepared Whole-wheat 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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51%0.61mg

Vitamin B1

5.37%0.064mg

Thiamine

0.61 mgvs0.064 mg

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

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35.7%0.46mg

Vitamin B2

77%1mg

Riboflavin

0.46 mgvs1 mg

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

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58.5%9.37mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

9.37 mgvs3.04 mg

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

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23.6%1.18mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

1.18 mgvs0.27 mg

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

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29.8%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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21.2%85μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

85 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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6.86%1.03mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

1.03 mgvs20 mg

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

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12.3%14.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.7 μgvs0 μg

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

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Minerals

Toasted Commercially Prepared Whole-wheat Breadvs Roasted Almonds

21.2%212mg

Calcium

22.4%224mg

212 mgvs224 mg

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

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122%1.1mg

Copper

102%0.92mg

1.1 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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60.5%4.84mg

Iron

39%3.1mg

4.84 mgvs3.1 mg

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

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38.5%162mg

Magnesium

55.5%233mg

162 mgvs233 mg

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

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181%4.16mg

Manganese

81%1.87mg

4.16 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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70.7%495mg

Phosphorus

56.3%394mg

495 mgvs394 mg

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

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15.7%533mg

Potassium

17.5%596mg

533 mgvs596 mg

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

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156%86μg

Selenium

3.04%1.67μg

86 μgvs1.67 μg

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

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61.5%923mg

Sodium

0.17%2.5mg

923 mgvs2.5 mg

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

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32%3.5mg

Zinc

25%2.77mg

3.5 mgvs2.77 mg

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

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1.07%39.6g

Water

0.054%2g

39.6 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 Commercially Prepared Whole-wheat Bread vs Roasted Almonds:

Toasted Commercially Prepared Whole-wheat Bread has 9.5 times more Vitamin B1, 3.1 times more Vitamin B3, 4.4 times more Vitamin B5, 3.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.2 times more Vitamin B2 and 19.4 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
Both Toasted Commercially Prepared Whole-wheat Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toasted Commercially Prepared Whole-wheat Bread vs Roasted Almonds:

Toasted Commercially Prepared Whole-wheat Bread has 1.6 times more Iron, 2.2 times more Manganese, 1.3 times more Phosphorus, 51.4 times more Selenium, 368.1 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.4 times more Magnesium than Toasted Commercially Prepared Whole-wheat Bread.
Both Toasted Commercially Prepared Whole-wheat Bread and Dry Roasted Almonds have similar amounts of Calcium, Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Toasted Commercially Prepared Whole-wheat Bread has 4.8 times more Carbohydrate, 2.3 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 6.6 times more Fat, 2.3 times more Saturated Fat and 9.3 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
Both Toasted Commercially Prepared Whole-wheat Bread and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Toasted Commercially Prepared Whole-wheat 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:

Toasted Commercially Prepared Whole-wheat BreadVS Bread, whole-wheat, prepared from recipeRoasted AlmondsVS Bread, whole-wheat, prepared from recipeToasted Commercially Prepared Whole-wheat BreadVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Toasted Commercially Prepared Whole-wheat BreadVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Toasted Commercially Prepared Whole-wheat Bread or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: