Comparing Nutrients in 500 calories AlmondsVS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Weight per 500 calories

Almonds

86.4g

Schar, Gluten-Free, Wheat-Free, Classic White Bread

208g

Almonds have 2.4 times more energy per 100g than Schar, Gluten-Free, Wheat-Free, Classic White Bread. It has very high energy density when compared to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Which food has more nutrients per 500 calories - Almonds or Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Schar, Gluten-Free, Wheat-Free, Classic White Bread

17%

77%

500 kcal ▼

Macro Nutrients

Almondsvs Schar, Gluten-Free, Wheat-Free, Classic White 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

9.6%9.3g

43 gvs9.3 g

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

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10.3%3.3g

Saturated Fat

6.36%2.04g

3.3 gvs2.04 g

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

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0.16%0.003g

Omega 3

1.95%0.031g

0.003 gvs0.031 g

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

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62.6%10.6g

Omega 6

6.08%1.03g

10.6 gvs1.03 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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14.3%18.6g

Carbohydrate

74%96g

18.6 gvs96 g

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

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5.2%3.76g

Sugars

9.6%6.96g

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

3.76 gvs6.96 g

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

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0.13%0.095g

Fructose

2.27%1.65g

≤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 gvs1.65 g

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

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%0.15g

Glucose

%2.1g

0.15 gvs2.1 g

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

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%3.4g

Sucrose

%0g

3.4 gvs0 g

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

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28.4%10.8g

Fiber

28%10.6g

10.8 gvs10.6 g

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

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32.6%18.3g

Protein

14%7.94g

18.3 gvs7.94 g

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

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Vitamins

Almondsvs Schar, Gluten-Free, Wheat-Free, Classic White Bread

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg

Vitamin B1

88.5%1.06mg

Thiamine

0.18 mgvs1.06 mg

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

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75.6%0.98mg

Vitamin B2

81%1.05mg

Riboflavin

0.98 mgvs1.05 mg

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

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19.5%3.12mg

Vitamin B3

44.5%7.13mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs7.13 mg

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

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8.13%0.41mg

Vitamin B5

Pantothenic acid

0.41 mgvsNA mg

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

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9.1%0.12mg

Vitamin B6

5.93%0.077mg

Pyridoxine

0.12 mgvs0.077 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

7.8%31.3μg

Folates and Folic Acid

38 μgvs31.3 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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148%22mg

Vitamin E

Tocopherols and Tocotrienols

22 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Schar, Gluten-Free, Wheat-Free, Classic White Bread

23.2%232mg

Calcium

33%331mg

232 mgvs331 mg

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

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99%0.89mg

Copper

20%0.18mg

0.89 mgvs0.18 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

82.6%6.6mg

3.2 mgvs6.6 mg

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

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55.5%233mg

Magnesium

5.46%23mg

233 mgvs23 mg

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

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82%1.9mg

Manganese

16%0.37mg

1.9 mgvs0.37 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

16.4%115mg

415 mgvs115 mg

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

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18.6%633mg

Potassium

4.04%138mg

633 mgvs138 mg

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

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6.44%3.54μg

Selenium

1.5%0.83μg

3.54 μgvs0.83 μg

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

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0.058%0.86mg

Sodium

61.3%919mg

0.86 mgvs919 mg

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

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24.5%2.7mg

Zinc

8.9%0.98mg

2.7 mgvs0.98 mg

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

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0.1%3.8g

Water

2.47%91g

3.8 gvs91 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 Schar, Gluten-Free, Wheat-Free, Classic White Bread:

Almonds have 1.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 6 times more Vitamin B1 and 2.3 times more Vitamin B3 than Almonds.
Both Almonds and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Almonds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

Almonds have 4.9 times more Copper, 10.2 times more Magnesium, 5.1 times more Manganese, 3.6 times more Phosphorus, 4.6 times more Potassium, 4.2 times more Selenium and 2.8 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 1.4 times more Calcium, 2.1 times more Iron and 1063.9 times more Sodium than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 4.6 times more Fat, 1.6 times more Saturated Fat, 10.3 times more Omega 6 and 2.3 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5.2 times more Carbohydrate and 1.9 times more Sugars than Almonds.
Both Almonds and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Energy and Fiber per 500 kcal.
Both Almonds as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsSchar, Gluten-Free, Wheat-Free, Classic White BreadVS Blanched AlmondsAlmondsVS Udi's, Gluten Free, Classic French Dinner RollsSchar, Gluten-Free, Wheat-Free, Classic White BreadVS Udi's, Gluten Free, Classic French Dinner Rolls

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: