Comparing Nutrients in 300 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Blanched Almonds

Weight per 300 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 97g
• Blanched Almonds: 50.8g

Blanched Almonds have 1.9 times more energy per unit of mass than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour, which is very high in comparison to other foods. Whole Grain gluten-free Bread made with tapioca starch and brown rice flour having high energy density.

Which food has more nutrients per 300 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	50.7% 0.81g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	13% 9.52g	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	1.86% 1.35g	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	% 1.56g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.27g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	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	6.72% 0.087mg	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	NA	6.23% 25μg	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	NA	80.5% 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

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	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	9.22% 0.74mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	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	10.7% 74.8mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Blanched Almonds:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.8 times more Vitamin B1 and 1.5 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Vitamin B3 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Blanched Almonds have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Blanched Almonds:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 51.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Calcium, 7.3 times more Copper, 2.3 times more Iron, 4.5 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 2.8 times more Potassium and 2.7 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 300 calories:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 398.6 times more Omega 3, 5 times more Carbohydrate and 4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Fat, 7.8 times more Saturated Fat, 4.1 times more Omega 6 and 1.5 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Blanched Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.