Comparing Nutrients in 500 calories AlmondsVS Breadnuts

Weight per 500 calories

Almonds

86.4g

Breadnuts

230g

Almonds have 2.7 times more energy per 100g than Breadnuts. It has very high energy density when compared to other foods. Raw Breadnut Tree Seeds having above average energy density.

Which food has more nutrients per 500 calories - Almonds or Breadnuts?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Breadnuts

11%

85%

500 kcal ▼

Macro Nutrients

Almondsvs Breadnuts

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

2.35%2.3g

43 gvs2.3 g

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

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10.3%3.3g

Saturated Fat

1.92%0.62g

3.3 gvs0.62 g

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

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0.16%0.003g

Omega 3

17.6%0.28g

0.003 gvs0.28 g

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

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62.6%10.6g

Omega 6

5.5%0.94g

10.6 gvs0.94 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

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

3.76 gvsNA 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

10.8 gvsNA g

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

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32.6%18.3g

Protein

24.6%13.8g

18.3 gvs13.8 g

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

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Vitamins

Almondsvs Breadnuts

0%0μg

Vitamin A

3.07%27.6μg

RAE, retinol activity equivalents

0 μgvs27.6 μg

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

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14.8%0.18mg

Vitamin B1

10.6%0.13mg

Thiamine

0.18 mgvs0.13 mg

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

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75.6%0.98mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.98 mgvs0.13 mg

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

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19.5%3.12mg

Vitamin B3

12.7%2.03mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs2.03 mg

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

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8.13%0.41mg

Vitamin B5

50.7%2.53mg

Pantothenic acid

0.41 mgvs2.53 mg

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

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9.1%0.12mg

Vitamin B6

71.4%0.93mg

Pyridoxine

0.12 mgvs0.93 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

38%152μg

Folates and Folic Acid

38 μgvs152 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

70%63mg

Ascorbic acid

0 mgvs63 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

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 Breadnuts

23.2%232mg

Calcium

22.6%226mg

232 mgvs226 mg

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

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99%0.89mg

Copper

370%3.33mg

0.89 mgvs3.33 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

60%4.8mg

3.2 mgvs4.8 mg

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

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55.5%233mg

Magnesium

37.3%157mg

233 mgvs157 mg

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

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82%1.9mg

Manganese

18%0.41mg

1.9 mgvs0.41 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

22%154mg

415 mgvs154 mg

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

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18.6%633mg

Potassium

80%2726mg

633 mgvs2726 mg

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

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6.44%3.54μg

Selenium

3.54 μgvsNA μg

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

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0.058%0.86mg

Sodium

4.76%71.4mg

0.86 mgvs71.4 mg

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

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24.5%2.7mg

Zinc

23.7%2.6mg

2.7 mgvs2.6 mg

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

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0.1%3.8g

Water

2.8%104g

3.8 gvs104 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 Breadnuts:

Almonds have 1.4 times more Vitamin B1, 7.8 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Breadnut Tree Seeds.
While Raw Breadnut Tree Seeds contain 6.2 times more Vitamin B5, 7.8 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Breadnuts:

Almonds have 1.5 times more Magnesium, 4.6 times more Manganese and 2.7 times more Phosphorus than Raw Breadnut Tree Seeds.
While Raw Breadnut Tree Seeds contain 3.7 times more Copper, 1.5 times more Iron and 4.3 times more Potassium than Almonds.
Both Almonds and Raw Breadnut Tree Seeds have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 18.9 times more Fat, 5.3 times more Saturated Fat, 11.4 times more Omega 6 and 1.3 times more Protein than Raw Breadnut Tree Seeds.
While Raw Breadnut Tree Seeds contain 108.5 times more Omega 3 and 5.7 times more Carbohydrate than Almonds.
Both Almonds and Raw Breadnut Tree Seeds have similar amounts of Energy per 500 kcal.
Both Almonds as well as Raw Breadnut Tree Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsBreadnutsVS Blanched AlmondsAlmondsVS Dried BreadnutsBreadnutsVS Dried Breadnuts

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Breadnuts

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Breadnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: