Comparing Nutrients in 100 calories Whole-wheat Pita Bread VS Roasted Almonds

Weight per 100 calories

• Whole-wheat Pita Bread: 38.2g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 2.3 times more energy per unit of mass than Whole-wheat Pita Bread, which is very high in comparison to other foods. Whole-wheat Pita Bread having high energy density.

Which food has more nutrients per 100 calories - Whole-wheat Pita Bread or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Whole-wheat Pita Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	1.12% 0.81g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.002% 0.002g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	6.13% 2.33g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	6.68% 3.74g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.35% 0.031mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.77% 1.1mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	1.75% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.34% 13.4μg	2.3% 9.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.55% 0.23mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.57% 5.73mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	20.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14.6% 1.17mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	16.2% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.8% 68.7mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	1.9% 65mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	10.7% 161mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Whole-wheat Pita Bread vs Roasted Almonds:

• Whole-wheat Pita Bread has 10 times more Vitamin B1, 1.8 times more Vitamin B3, 5.9 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.6 times more Vitamin B2 and 17.2 times more Vitamin E than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Whole-wheat Pita Bread vs Roasted Almonds:

• Whole-wheat Pita Bread has 1.9 times more Iron, 1.8 times more Manganese, 50.2 times more Selenium and 320.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.8 times more Calcium, 1.7 times more Copper, 1.8 times more Magnesium and 1.8 times more Potassium than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Whole-wheat Pita Bread has 11.9 times more Omega 3, 6.1 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.5 times more Fat, 8.6 times more Saturated Fat and 5.7 times more Omega 6 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Dry Roasted Almonds have similar amounts of Energy and Protein per 100 kcal.
• Both Whole-wheat Pita Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.