Comparing Nutrients in 500 calories English muffins, whole grain whiteVS Almonds

Weight per 500 calories

English muffins, whole grain white

204g

Almonds

86.4g

Almonds have 2.4 times more energy per unit of mass than English muffins, whole grain white, which is very high in comparison to other foods. English muffins, whole grain white having above average energy density.

Which food has more nutrients per 500 calories - English muffins, whole grain white or Almonds?

Macros Ratio

Protein Fat Carbs

English muffins, whole grain white

11%

83%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

English muffins, whole grain whitevs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Baked Products rich in Energy

3.7%3.57g

Fat

44.5%43g

3.57 gvs43 g

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

Find Baked Products rich in Fat

0%0g

Saturated Fat

10.3%3.3g

0 gvs3.3 g

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

Find Baked Products rich in Saturated Fat

0%0g

Omega 3

0.16%0.003g

0 gvs0.003 g

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

Find Baked Products rich in Omega 3

0%0g

Omega 6

62.6%10.6g

0 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

78.8%102g

Carbohydrate

14.3%18.6g

102 gvs18.6 g

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

Find Baked Products rich in Carbohydrate

4.93%3.57g

Sugars

5.2%3.76g

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

3.57 gvs3.76 g

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

Find Baked Products rich in Sugars

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 .

Find Baked Products rich in Fructose

Glucose

%0.15g

NA gvs0.15 g

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

Find Baked Products rich in Glucose

Sucrose

%3.4g

NA gvs3.4 g

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

Find Baked Products rich in Sucrose

18.8%7.14g

Fiber

28.4%10.8g

7.14 gvs10.8 g

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

Find Baked Products rich in Fiber

25.6%14.3g

Protein

32.6%18.3g

14.3 gvs18.3 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

English muffins, whole grain whitevs 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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

44.7%0.54mg

Vitamin B1

14.8%0.18mg

Thiamine

0.54 mgvs0.18 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

28%0.37mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.37 mgvs0.98 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

27%4.3mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.12 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

8.13%0.41mg

Pantothenic acid

NA mgvs0.41 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

8.8%0.11mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.11 mgvs0.12 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

35.7%143μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

143 μgvs38 μg

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

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

3.4%0.51mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.51 mgvs22 mg

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

Find Baked Products rich in Vitamin E

3.9%4.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.7 μgvs0 μg

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

Find Baked Products rich in Vitamin K

Minerals

English muffins, whole grain whitevs Almonds

28.6%286mg

Calcium

23.2%232mg

286 mgvs232 mg

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

Find Baked Products rich in Calcium

37%0.33mg

Copper

99%0.89mg

0.33 mgvs0.89 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

64.5%5.16mg

Iron

40%3.2mg

5.16 mgvs3.2 mg

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

Find Baked Products rich in Iron

16%67.3mg

Magnesium

55.5%233mg

67.3 mgvs233 mg

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

Find Baked Products rich in Magnesium

Manganese

82%1.9mg

NA mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

37%259mg

Phosphorus

59.3%415mg

259 mgvs415 mg

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

Find Baked Products rich in Phosphorus

7.8%265mg

Potassium

18.6%633mg

265 mgvs633 mg

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

Find Baked Products rich in Potassium

64%35.3μg

Selenium

6.44%3.54μg

35.3 μgvs3.54 μg

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

Find Baked Products rich in Selenium

52.5%788mg

Sodium

0.058%0.86mg

788 mgvs0.86 mg

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

Find Baked Products rich in Sodium

18%1.98mg

Zinc

24.5%2.7mg

1.98 mgvs2.7 mg

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

Find Baked Products rich in Zinc

2.18%80.6g

Water

0.1%3.8g

80.6 gvs3.8 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 500 calories of English muffins, whole grain white vs Almonds:

English muffins, whole grain white have 3 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.8 times more Vitamin B9 than Almonds.
While Almonds contain 2.7 times more Vitamin B2 and 43.4 times more Vitamin E than English muffins, whole grain white.
Both English muffins, whole grain white and Almonds have similar amounts of Vitamin B6 per 500 kcal.
Both English muffins, whole grain white as well as 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 English muffins, whole grain white vs Almonds:

English muffins, whole grain white have 1.2 times more Calcium, 1.6 times more Iron, 10 times more Selenium and 912.2 times more Sodium than Almonds.
While Almonds contain 2.7 times more Copper, 3.5 times more Magnesium, 1.6 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than English muffins, whole grain white.

Comparison of macro-nutrients per 500 calories:

English muffins, whole grain white have 5.5 times more Carbohydrate than Almonds.
While Almonds contain 12.1 times more Fat, more Saturated Fat, more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than English muffins, whole grain white.
Both English muffins, whole grain white and Almonds have similar amounts of Energy and Sugars per 500 kcal.
Both English muffins, whole grain white as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

English muffins, whole grain whiteVS Rolls, hamburger, whole grain white, calcium-fortifiedAlmondsVS Rolls, hamburger, whole grain white, calcium-fortifiedEnglish muffins, whole grain whiteVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories English muffins, whole grain whiteVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - English muffins, whole grain white or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: