Comparing Nutrients in 300 calories White Gluten-Free Bread made with tapioca starch and brown rice flour VS Roasted Almonds

Weight per 300 calories

• White Gluten-Free Bread made with tapioca starch and brown rice flour: 101g
• Roasted Almonds: 50.2g

Dry Roasted 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 Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.32% 8.07g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.98% 0.63g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	3.36% 2.44g	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	2.14% 1.55g	0.007% 0.005g	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	% 1.67g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.4g	g per day for Men 19-50 years
Fiber	14.6% 5.54g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.84% 1.4mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.36% 0.096mg	5.25% 0.068mg	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	4.8% 19μg	6.9% 27.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.62mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.94% 59.4mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	5.93% 0.053mg	61.3% 0.55mg	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	6.67% 0.53mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	6% 25mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	48.7% 1.1mg	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	10% 70.5mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	34.6% 518mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	4.67% 0.51mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Gluten-Free Bread made with tapioca starch and brown rice flour vs Roasted Almonds:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 3.5 times more Vitamin B1 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9 and 7.4 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 300 calories for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Roasted Almonds:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 11 times more Selenium and 344.5 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Calcium, 10.3 times more Copper, 3.5 times more Iron, 5.6 times more Magnesium, 2.5 times more Manganese, 3.4 times more Phosphorus, 3.3 times more Potassium and 3.2 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 300 calories:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 104.3 times more Omega 3, 4.9 times more Carbohydrate and 4.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.3 times more Fat, 3.2 times more Saturated Fat, 4.5 times more Omega 6 and 1.9 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Dry Roasted Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.