Comparing Nutrients in 300 calories Italian Bread VS Oil Roasted Almonds

Weight per 300 calories

• Italian Bread: 116g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 2.3 times more energy per unit of mass than Italian Bread, which is very high in comparison to other foods. Italian Bread having high energy density.

Which food has more nutrients per 300 calories - Italian Bread or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Italian Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	9.85% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	7.5% 5.43g	3.1% 2.25g	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	1.5% 1.08g	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	% 0.65g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.16g	g per day for Men 19-50 years
Fiber	6.4% 2.43g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	19.6% 11g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	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	29.5% 118μg	3.34% 13.3μg	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	2.24% 0.34mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.47μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 122mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	52.4% 0.47mg	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	50% 4mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	53% 1.2mg	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	15.7% 110mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	4.22% 144mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	36.2% 20μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.92mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	1.18% 43.5g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Italian Bread vs Oil Roasted Almonds:

• Italian Bread has 14.8 times more Vitamin B1, 2.9 times more Vitamin B3, 3.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 8.9 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 38.2 times more Vitamin E than Italian Bread.
• Both Italian Bread and Oil Roasted Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Italian Bread as well as Oil Roasted 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 Italian Bread vs Oil Roasted Almonds:

• Italian Bread has 2.2 times more Iron, 9.8 times more Selenium and 1448.4 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.4 times more Copper, 4.5 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium and 1.7 times more Zinc than Italian Bread.
• Both Italian Bread and Oil Roasted Almonds have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Italian Bread has more Omega 3, 6.4 times more Carbohydrate and 2.4 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.6 times more Fat, 3.3 times more Saturated Fat, 4.9 times more Omega 6 and 2.1 times more Fiber than Italian Bread.
• Both Italian Bread and Oil Roasted Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Italian Bread as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.