Comparing Nutrients in 300 calories Dry Bread Crumbs VS Blanched Almonds

Weight per 300 calories

• Dry Bread Crumbs: 76g
• Blanched Almonds: 50.8g

Blanched Almonds have 1.5 times more energy per unit of mass than Plain Grated Dry Bread Crumbs , which is very high in comparison to other foods. Dry Bread Crumbs having high energy density.

Which food has more nutrients per 300 calories - Dry Bread Crumbs or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dry Bread Crumbs	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.15% 4.03g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	8.83% 0.14g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	3.25% 2.35g	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	2.58% 1.87g	0% 0g	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	% 1.4g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.27g	g per day for Men 19-50 years
Fiber	9% 3.4g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	18% 10g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.07% 0.092mg	4.5% 0.058mg	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	20.3% 81.3μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.27μg	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	0.41% 0.061mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.18% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Blanched Almonds	Recommended Dietary Allowance
Calcium	14% 139mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	58% 0.52mg	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	46% 3.67mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	40.6% 0.93mg	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	18% 125mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.94g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Bread Crumbs vs Blanched Almonds:

• Plain Grated Dry Bread Crumbs have 7.6 times more Vitamin B1, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 198.8 times more Vitamin E than Plain Grated Dry Bread Crumbs .
• Both Plain Grated Dry Bread Crumbs and Blanched Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Plain Grated Dry Bread Crumbs as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Bread Crumbs vs Blanched Almonds:

• Plain Grated Dry Bread Crumbs have 2.2 times more Iron, 11.8 times more Selenium and 57.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Copper, 4.2 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Plain Grated Dry Bread Crumbs .
• Both Plain Grated Dry Bread Crumbs and Blanched Almonds have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plain Grated Dry Bread Crumbs have 69.5 times more Omega 3, 5.8 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Fat, 2.2 times more Saturated Fat, 4.4 times more Omega 6 and 1.5 times more Fiber than Plain Grated Dry Bread Crumbs .
• Both Plain Grated Dry Bread Crumbs and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Plain Grated Dry Bread Crumbs as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.