Comparing Nutrients in 300 calories Whole Wheat French Bread VS Blanched Almonds

Weight per 300 calories

• Whole Wheat French Bread: 126g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.5 times more energy per unit of mass than Whole Wheat French or Vienna Bread, which is very high in comparison to other foods. Whole Wheat French Bread having above average energy density.

Which food has more nutrients per 300 calories - Whole Wheat French Bread or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Whole Wheat French Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	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	47.4% 61.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	14% 5.27g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	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	54.6% 0.66mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	30% 121μg	6.23% 25μg	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	2.5% 0.38mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.73% 0.88μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.27% 52.7mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	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	11.8% 0.94mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.3mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	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	28.5% 200mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	6% 205mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	71.7% 39.4μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.46mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Wheat French Bread vs Blanched Almonds:

• Whole Wheat French or Vienna Bread has 6.7 times more Vitamin B1, 2.8 times more Vitamin B3, 3.4 times more Vitamin B6 and 4.8 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 32.1 times more Vitamin E than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Blanched Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Whole Wheat French or Vienna Bread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Whole Wheat French Bread vs Blanched Almonds:

• Whole Wheat French or Vienna Bread has 24.2 times more Selenium and 48.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Calcium, 2.2 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium and 1.6 times more Potassium than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Blanched Almonds have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole Wheat French or Vienna Bread has 6.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 20.5 times more Fat, more Saturated Fat, 9.3 times more Omega 6 and more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Blanched Almonds have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Whole Wheat French or Vienna Bread as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.