Comparing Nutrients in 500 calories AlmondsVS Whole-wheat Pita Bread

Weight per 500 calories

Almonds

86.4g

Whole-wheat Pita Bread

191g

Almonds have 2.2 times more energy per 100g than Whole-wheat Pita Bread. It has very high energy density when compared to other foods. Whole-wheat Pita Bread having high energy density.

Which food has more nutrients per 500 calories - Almonds or Whole-wheat Pita Bread?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Whole-wheat Pita Bread

14%

80%

500 kcal ▼

Macro Nutrients

Almondsvs Whole-wheat Pita Bread

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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44.5%43g

Fat

3.36%3.26g

43 gvs3.26 g

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

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10.3%3.3g

Saturated Fat

1.24%0.4g

3.3 gvs0.4 g

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

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0.16%0.003g

Omega 3

6.2%0.099g

0.003 gvs0.099 g

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

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62.6%10.6g

Omega 6

11.2%1.9g

10.6 gvs1.9 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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14.3%18.6g

Carbohydrate

82%107g

18.6 gvs107 g

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

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5.2%3.76g

Sugars

7.55%5.48g

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

3.76 gvs5.48 g

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

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0.13%0.095g

Fructose

≤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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

30.6%11.6g

10.8 gvs11.6 g

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

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32.6%18.3g

Protein

33.4%18.7g

18.3 gvs18.7 g

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

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Vitamins

Almondsvs Whole-wheat Pita Bread

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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14.8%0.18mg

Vitamin B1

54%0.65mg

Thiamine

0.18 mgvs0.65 mg

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

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75.6%0.98mg

Vitamin B2

11.7%0.15mg

Riboflavin

0.98 mgvs0.15 mg

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

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19.5%3.12mg

Vitamin B3

34%5.4mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs5.4 mg

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

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8.13%0.41mg

Vitamin B5

31.7%1.6mg

Pantothenic acid

0.41 mgvs1.6 mg

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

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9.1%0.12mg

Vitamin B6

39%0.51mg

Pyridoxine

0.12 mgvs0.51 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

16.7%66.8μg

Folates and Folic Acid

38 μgvs66.8 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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148%22mg

Vitamin E

7.76%1.16mg

Tocopherols and Tocotrienols

22 mgvs1.16 mg

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

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0%0μg

Vitamin K

2.23%2.67μg

Phytomenadione or phylloquinone

0 μgvs2.67 μg

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

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Minerals

Almondsvs Whole-wheat Pita Bread

23.2%232mg

Calcium

2.86%28.6mg

232 mgvs28.6 mg

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

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99%0.89mg

Copper

61.5%0.55mg

0.89 mgvs0.55 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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40%3.2mg

Iron

73%5.84mg

3.2 mgvs5.84 mg

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

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55.5%233mg

Magnesium

31.4%132mg

233 mgvs132 mg

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

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82%1.9mg

Manganese

144%3.32mg

1.9 mgvs3.32 mg

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

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87%39μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

39 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.3%415mg

Phosphorus

49%344mg

415 mgvs344 mg

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

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18.6%633mg

Potassium

9.54%324mg

633 mgvs324 mg

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

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6.44%3.54μg

Selenium

153%84μg

3.54 μgvs84 μg

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

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0.058%0.86mg

Sodium

53.6%803mg

0.86 mgvs803 mg

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

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24.5%2.7mg

Zinc

26.4%2.9mg

2.7 mgvs2.9 mg

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

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0.1%3.8g

Water

1.58%58.4g

3.8 gvs58.4 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 Almonds vs Whole-wheat Pita Bread:

Almonds have 6.4 times more Vitamin B2 and 19 times more Vitamin E than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 3.7 times more Vitamin B1, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Almonds.
Both Almonds as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Whole-wheat Pita Bread:

Almonds have 8.1 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium, 1.2 times more Phosphorus and 2 times more Potassium than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 1.8 times more Iron, 1.8 times more Manganese, 23.7 times more Selenium and 930.4 times more Sodium than Almonds.
Both Almonds and Whole-wheat Pita Bread have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 13.2 times more Fat, 8.3 times more Saturated Fat and 5.6 times more Omega 6 than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 38.3 times more Omega 3, 5.7 times more Carbohydrate and 1.5 times more Sugars than Almonds.
Both Almonds and Whole-wheat Pita Bread have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Almonds as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsWhole-wheat Pita BreadVS Blanched AlmondsAlmondsVS Protein BreadWhole-wheat Pita BreadVS Protein Bread

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Whole-wheat Pita Bread

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Whole-wheat Pita Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: