Comparing Nutrients in 300 calories Toasted Multi-grain Bread VS Almonds

Weight per 300 calories

• Toasted Multi-grain Bread: 104g
• Almonds: 51.8g

Almonds have 2 times more energy per unit of mass than Toasted Multi-grain Bread with Whole-grain, which is very high in comparison to other foods. Toasted Multi-grain Bread having high energy density.

Which food has more nutrients per 300 calories - Toasted Multi-grain Bread or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted Multi-grain Bread	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	8.6% 11g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	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	3.84% 2.8g	0.079% 0.057g	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	% 1.9g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	22.2% 8.44g	17% 6.48g	38g per day for Men 19-50 years
Protein	27% 15g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.58mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.2% 73μg	5.7% 22.8μg	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	0.12% 0.1mg	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	2.78% 0.42mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Almonds	Recommended Dietary Allowance
Calcium	11.6% 116mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	59.4% 0.53mg	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	35.4% 2.83mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	21% 88.5mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.8% 257mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7.66% 260mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	28.8% 431mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.89% 32.8g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toasted Multi-grain Bread vs Almonds:

• Toasted Multi-grain Bread with Whole-grain has 2.4 times more Vitamin B1, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Almonds.
• While Almonds contain 4 times more Vitamin B2 and 31.9 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain as well as 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 Toasted Multi-grain Bread vs Almonds:

• Toasted Multi-grain Bread with Whole-grain has 1.5 times more Iron, 2 times more Manganese, 17.6 times more Selenium and 832.3 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Copper, 1.6 times more Magnesium and 1.5 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Almonds have similar amounts of Calcium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Multi-grain Bread with Whole-grain has 149.4 times more Omega 3, 4.4 times more Carbohydrate, 3.2 times more Sugars, 48.8 times more Fructose, 1.3 times more Fiber and 1.4 times more Protein than Almonds.
• While Almonds contain 5.4 times more Fat, 2 times more Saturated Fat and 3.4 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Almonds have similar amounts of Energy per 300 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.