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Comparing Nutrients in 300 calories White Gluten-Free Bread made with tapioca starch and brown rice flourVS Blanched Almonds

Weight per 300 calories

White Gluten-Free Bread made with tapioca starch and brown rice flour
101g
Blanched Almonds
50.8g

Blanched Almonds have 2 times more energy per unit of mass than White Gluten-Free Bread made with tapioca starch and brown rice flour, which is very high in comparison to other foods. White Gluten-Free Bread made with tapioca starch and brown rice flour having high energy density.

Which food has more nutrients per 300 calories - White Gluten-Free Bread made with tapioca starch and brown rice flour or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

White Gluten-Free Bread made with tapioca starch and brown rice flour
7%
24%
69%
Blanched Almonds
14%
75%
11%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.32%8.07g
Fat
27.5%26.7g
8.07 gvs26.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.98%0.63g
Saturated Fat
6.3%2g
0.63 gvs2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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32.7%0.52g
Omega 3
0.13%0.002g
0.52 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.45%1.44g
Omega 6
37%6.3g
1.44 gvs6.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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39.6%51.5g
Carbohydrate
7.3%9.5g
51.5 gvs9.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15.7%11.4g
Sugars
3.25%2.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11.4 gvs2.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.14%1.55g
Fructose
0%0g
≤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]
1.55 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.67g
Glucose
%0.015g
1.67 gvs0.015 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%2.27g
0 gvs2.27 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.6%5.54g
Fiber
13.2%5.03g
5.54 gvs5.03 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.7%5.44g
Protein
19.4%11g
5.44 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.3%0.14mg
Vitamin B1
8.1%0.097mg
Thiamine
0.14 mgvs0.097 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B2
28%0.36mg
Riboflavin
0.27 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.84%1.4mg
Vitamin B3
11%1.78mg
Niacin, nicotinic acid, niacinamide
1.4 mgvs1.78 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
3.2%0.16mg
Pantothenic acid
NA mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.36%0.096mg
Vitamin B6
4.5%0.058mg
Pyridoxine
0.096 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.8%19μg
Vitamin B9
6.23%25μg
Folates and Folic Acid
19 μgvs25 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
0%0mg
Ascorbic acid
NA mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11%1.62mg
Vitamin E
80.5%12mg
Tocopherols and Tocotrienols
1.62 mgvs12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.94%59.4mg
Calcium
12%120mg
59.4 mgvs120 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.93%0.053mg
Copper
58%0.52mg
0.053 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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6.67%0.53mg
Iron
21%1.67mg
0.53 mgvs1.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6%25mg
Magnesium
32.4%136mg
25 mgvs136 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.2%0.44mg
Manganese
40.6%0.93mg
0.44 mgvs0.93 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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10%70.5mg
Phosphorus
35%245mg
70.5 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.17%108mg
Potassium
9.86%335mg
108 mgvs335 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20%11μg
Selenium
2.96%1.63μg
11 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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34.6%518mg
Sodium
0.64%9.66mg
518 mgvs9.66 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.67%0.51mg
Zinc
13.7%1.5mg
0.51 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.92%34g
Water
0.062%2.3g
34 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of White Gluten-Free Bread made with tapioca starch and brown rice flour vs Blanched Almonds:
Comparing minerals per 300 calories for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Blanched Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: