Comparing Nutrients in 500 calories Blanched AlmondsVS Bread, white, commercially prepared (includes soft bread crumbs)

Weight per 500 calories

Blanched Almonds

84.7g

Bread, white, commercially prepared (includes soft bread crumbs)

188g

Blanched Almonds have 2.2 times more energy per 100g than Bread, white, commercially prepared (includes soft bread crumbs). It has very high energy density when compared to other foods. Bread, white, commercially prepared (includes soft bread crumbs) having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Bread, white, commercially prepared (includes soft bread crumbs)?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Bread, white, commercially prepared (includes soft bread crumbs)

13%

11%

76%

500 kcal ▼

Macro Nutrients

Blanched Almondsvs Bread, white, commercially prepared (includes soft bread crumbs)

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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46%44.5g

Fat

6.45%6.26g

44.5 gvs6.26 g

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

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10.5%3.35g

Saturated Fat

4.1%1.3g

3.35 gvs1.3 g

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

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0.21%0.003g

Omega 3

19.5%0.31g

0.003 gvs0.31 g

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

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61.6%10.5g

Omega 6

15.8%2.68g

10.5 gvs2.68 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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12%16g

Carbohydrate

71.5%93g

16 gvs93 g

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

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5.4%3.92g

Sugars

14.7%10.7g

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

3.92 gvs10.7 g

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

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0%0g

Fructose

6.3%4.57g

≤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 gvs4.57 g

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

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%0.025g

Glucose

%2.95g

0.025 gvs2.95 g

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

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%3.78g

Sucrose

%0g

3.78 gvs0 g

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

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22%8.4g

Fiber

13.4%5.08g

8.4 gvs5.08 g

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

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32.4%18g

Protein

29.7%16.6g

18 gvs16.6 g

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

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Vitamins

Blanched Almondsvs Bread, white, commercially prepared (includes soft bread crumbs)

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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13.5%0.16mg

Vitamin B1

83.5%1mg

Thiamine

0.16 mgvs1 mg

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

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46.3%0.6mg

Vitamin B2

35%0.46mg

Riboflavin

0.6 mgvs0.46 mg

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

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18.5%2.97mg

Vitamin B3

56%9mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs9 mg

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

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5.32%0.27mg

Vitamin B5

20%1mg

Pantothenic acid

0.27 mgvs1 mg

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

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7.5%0.097mg

Vitamin B6

12.6%0.16mg

Pyridoxine

0.097 mgvs0.16 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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10.4%41.5μg

Vitamin B9

52%209μg

Folates and Folic Acid

41.5 μgvs209 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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134%20mg

Vitamin E

2.76%0.41mg

Tocopherols and Tocotrienols

20 mgvs0.41 mg

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

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0%0μg

Vitamin K

0.31%0.38μg

Phytomenadione or phylloquinone

0 μgvs0.38 μg

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

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Minerals

Blanched Almondsvs Bread, white, commercially prepared (includes soft bread crumbs)

20%200mg

Calcium

27%271mg

200 mgvs271 mg

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

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97%0.87mg

Copper

21%0.19mg

0.87 mgvs0.19 mg

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

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Fluoride

2.3%92μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs92 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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34.7%2.78mg

Iron

85%6.8mg

2.78 mgvs6.8 mg

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

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54%227mg

Magnesium

10.3%43.2mg

227 mgvs43.2 mg

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

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67.6%1.56mg

Manganese

44%1mg

1.56 mgvs1 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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58.2%408mg

Phosphorus

26.3%184mg

408 mgvs184 mg

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

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16.4%558mg

Potassium

6.97%237mg

558 mgvs237 mg

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

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4.93%2.7μg

Selenium

75%41.4μg

2.7 μgvs41.4 μg

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

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1.07%16mg

Sodium

61.4%921mg

16 mgvs921 mg

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

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23%2.5mg

Zinc

12.6%1.4mg

2.5 mgvs1.4 mg

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

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0.1%3.82g

Water

1.85%68.5g

3.82 gvs68.5 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 Blanched Almonds vs Bread, white, commercially prepared (includes soft bread crumbs):

Blanched Almonds have 1.3 times more Vitamin B2 and 48.7 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
While Bread, white, commercially prepared (includes soft bread crumbs) contain 6.2 times more Vitamin B1, 3 times more Vitamin B3, 3.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 5 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Bread, white, commercially prepared (includes soft bread crumbs):

Blanched Almonds have 4.6 times more Copper, 5.3 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
While Bread, white, commercially prepared (includes soft bread crumbs) contain 1.4 times more Calcium, 2.4 times more Iron, 15.2 times more Selenium and 57.2 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 7.1 times more Fat, 2.6 times more Saturated Fat, 3.9 times more Omega 6 and 1.7 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
While Bread, white, commercially prepared (includes soft bread crumbs) contain 92 times more Omega 3, 5.9 times more Carbohydrate, 2.7 times more Sugars and more Fructose than Blanched Almonds.
Both Blanched Almonds and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Energy and Protein per 500 kcal.
Both Blanched Almonds as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsBread, white, commercially prepared (includes soft bread crumbs)VS Roasted AlmondsBlanched AlmondsVS Bread, white, commercially prepared, toastedBread, white, commercially prepared (includes soft bread crumbs)VS Bread, white, commercially prepared, toasted

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Bread, white, commercially prepared (includes soft bread crumbs)

Weight per 500 calories

Which food has more nutrients per 500 calories - Blanched Almonds or Bread, white, commercially prepared (includes soft bread crumbs)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: