Comparing Nutrients in 500 calories Blanched AlmondsVS Bread, whole-wheat, prepared from recipe, toasted

Weight per 500 calories

Blanched Almonds

84.7g

Bread, whole-wheat, prepared from recipe, toasted

164g

Blanched Almonds have 1.9 times more energy per 100g than Bread, whole-wheat, prepared from recipe, toasted. It has very high energy density when compared to other foods. Bread, whole-wheat, prepared from recipe, toasted having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Bread, whole-wheat, prepared from recipe, toasted?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Bread, whole-wheat, prepared from recipe, toasted

12%

17%

71%

500 kcal ▼

Macro Nutrients

Blanched Almondsvs Bread, whole-wheat, prepared from recipe, toasted

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

9.97%9.67g

44.5 gvs9.67 g

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

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10.5%3.35g

Saturated Fat

4.48%1.43g

3.35 gvs1.43 g

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

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0.21%0.003g

Omega 3

35.8%0.57g

0.003 gvs0.57 g

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

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61.6%10.5g

Omega 6

27.8%4.72g

10.5 gvs4.72 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%92g

16 gvs92 g

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

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5.4%3.92g

Sugars

9.54%6.9g

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

3.92 gvs6.9 g

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

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0%0g

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 gvsNA g

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

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%0.025g

Glucose

0.025 gvsNA g

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

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%3.78g

Sucrose

3.78 gvsNA g

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

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22%8.4g

Fiber

29%11g

8.4 gvs11 g

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

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32.4%18g

Protein

27%15g

18 gvs15 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Blanched Almondsvs Bread, whole-wheat, prepared from recipe, toasted

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

36.3%0.44mg

Thiamine

0.16 mgvs0.44 mg

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

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46.3%0.6mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.6 mgvs0.37 mg

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

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18.5%2.97mg

Vitamin B3

40.4%6.46mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs6.46 mg

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

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5.32%0.27mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.27 mgvs0.55 mg

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

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7.5%0.097mg

Vitamin B6

25%0.32mg

Pyridoxine

0.097 mgvs0.32 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

27.5%110μg

Folates and Folic Acid

41.5 μgvs110 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

9.2%1.38mg

Tocopherols and Tocotrienols

20 mgvs1.38 mg

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

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0%0μg

Vitamin K

14.2%17μg

Phytomenadione or phylloquinone

0 μgvs17 μg

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

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Minerals

Blanched Almondsvs Bread, whole-wheat, prepared from recipe, toasted

20%200mg

Calcium

5.9%59mg

200 mgvs59 mg

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

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97%0.87mg

Copper

50.6%0.46mg

0.87 mgvs0.46 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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34.7%2.78mg

Iron

69.7%5.57mg

2.78 mgvs5.57 mg

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

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54%227mg

Magnesium

34.7%146mg

227 mgvs146 mg

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

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67.6%1.56mg

Manganese

147%3.4mg

1.56 mgvs3.4 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

48%336mg

408 mgvs336 mg

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

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16.4%558mg

Potassium

16.6%566mg

558 mgvs566 mg

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

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4.93%2.7μg

Selenium

127%69.7μg

2.7 μgvs69.7 μg

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

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1.07%16mg

Sodium

41.6%625mg

16 mgvs625 mg

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

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23%2.5mg

Zinc

24.6%2.7mg

2.5 mgvs2.7 mg

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

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0.1%3.82g

Water

1.15%42.6g

3.82 gvs42.6 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, whole-wheat, prepared from recipe, toasted:

Blanched Almonds have 1.6 times more Vitamin B2 and 14.6 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
While Bread, whole-wheat, prepared from recipe, toasted contains 2.7 times more Vitamin B1, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Bread, whole-wheat, prepared from recipe, toasted:

Blanched Almonds have 3.4 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium and 1.2 times more Phosphorus than Bread, whole-wheat, prepared from recipe, toasted.
While Bread, whole-wheat, prepared from recipe, toasted contains 2 times more Iron, 2.2 times more Manganese, 25.7 times more Selenium and 38.8 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 4.6 times more Fat, 2.3 times more Saturated Fat, 2.2 times more Omega 6 and 1.2 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
While Bread, whole-wheat, prepared from recipe, toasted contains 168.8 times more Omega 3, 5.8 times more Carbohydrate, 1.8 times more Sugars and 1.3 times more Fiber than Blanched Almonds.
Both Blanched Almonds and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Energy per 500 kcal.
Both Blanched Almonds as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsBread, whole-wheat, prepared from recipe, toastedVS Roasted AlmondsBlanched AlmondsVS Dry Bread Crumbs Bread, whole-wheat, prepared from recipe, toastedVS Dry Bread Crumbs

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Bread, whole-wheat, prepared from recipe, toasted

Weight per 500 calories

Which food has more nutrients per 500 calories - Blanched Almonds or Bread, whole-wheat, prepared from recipe, toasted?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: