Comparing Nutrients in 100 calories White Reduced-calorie BreadVS Almonds

Weight per 100 calories

White Reduced-calorie Bread

48.3g

Almonds

17.3g

Almonds have 2.8 times more energy per unit of mass than White Reduced-calorie Bread, which is very high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - White Reduced-calorie Bread or Almonds?

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread

15%

10%

75%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

White Reduced-calorie Breadvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.25%1.2g

Fat

8.9%8.62g

1.2 gvs8.62 g

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

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0.83%0.27g

Saturated Fat

2.05%0.66g

0.27 gvs0.66 g

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

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0.85%0.014g

Omega 3

0.032%0.001g

0.014 gvs0.001 g

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

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1.5%0.26g

Omega 6

12.5%2.13g

0.26 gvs2.13 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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16.5%21.4g

Carbohydrate

2.86%3.72g

21.4 gvs3.72 g

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

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3.17%2.3g

Sugars

1.04%0.75g

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

2.3 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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]

NA gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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12.3%4.7g

Fiber

5.7%2.16g

4.7 gvs2.16 g

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

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7.5%4.2g

Protein

6.52%3.65g

4.2 gvs3.65 g

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

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Vitamins

White Reduced-calorie Breadvs Almonds

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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16.5%0.2mg

Vitamin B1

2.95%0.035mg

Thiamine

0.2 mgvs0.035 mg

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

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10.7%0.14mg

Vitamin B2

15%0.2mg

Riboflavin

0.14 mgvs0.2 mg

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

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11%1.76mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.76 mgvs0.62 mg

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

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4.46%0.22mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.22 mgvs0.081 mg

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

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1.56%0.02mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.02 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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11.5%46μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

46 μgvs7.6 μg

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

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5.64%0.14μg

Vitamin B12

0%0μg

Cobalamin

0.14 μgvs0 μg

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

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0.27%0.24mg

Vitamin C

0%0mg

Ascorbic acid

0.24 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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0.61%0.092mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.092 mgvs4.43 mg

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

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0.24%0.29μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.29 μgvs0 μg

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

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Minerals

White Reduced-calorie Breadvs Almonds

4.54%45.4mg

Calcium

4.65%46.5mg

45.4 mgvs46.5 mg

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

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17.7%0.16mg

Copper

19.8%0.18mg

0.16 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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19.3%1.54mg

Iron

8%0.64mg

1.54 mgvs0.64 mg

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

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2.65%11mg

Magnesium

11%46.6mg

11 mgvs46.6 mg

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

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8.2%0.19mg

Manganese

16.4%0.38mg

0.19 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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8.35%58.5mg

Phosphorus

12%83mg

58.5 mgvs83 mg

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

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1.08%36.7mg

Potassium

3.72%127mg

36.7 mgvs127 mg

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

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19%10.5μg

Selenium

1.3%0.71μg

10.5 μgvs0.71 μg

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

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15.4%231mg

Sodium

0.012%0.17mg

231 mgvs0.17 mg

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

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5.9%0.65mg

Zinc

4.9%0.54mg

0.65 mgvs0.54 mg

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

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0.56%20.7g

Water

0.021%0.76g

20.7 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of White Reduced-calorie Bread vs Almonds:

White Reduced-calorie Bread has 5.6 times more Vitamin B1, 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 6 times more Vitamin B9 and more Vitamin B12 than Almonds.
While Almonds contain 1.4 times more Vitamin B2 and 48.2 times more Vitamin E than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Almonds have similar amounts of Vitamin B6 per 100 kcal.
Both White Reduced-calorie Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for White Reduced-calorie Bread vs Almonds:

White Reduced-calorie Bread has 2.4 times more Iron, 14.8 times more Selenium, 1339.8 times more Sodium and 1.2 times more Zinc than Almonds.
While Almonds contain 4.2 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus and 3.4 times more Potassium than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Almonds have similar amounts of Calcium and Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

White Reduced-calorie Bread has 5.7 times more Carbohydrate, 3.1 times more Sugars and 2.2 times more Fiber than Almonds.
While Almonds contain 7.1 times more Fat, 2.5 times more Saturated Fat and 8.3 times more Omega 6 than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Almonds have similar amounts of Energy and Protein per 100 kcal.
Both White Reduced-calorie Bread as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

White Reduced-calorie BreadVS Rice Bran BreadAlmondsVS Rice Bran BreadWhite Reduced-calorie BreadVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories White Reduced-calorie BreadVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - White Reduced-calorie Bread or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: