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

Weight per 300 calories

• Toasted Multi-grain Bread: 104g
• Blanched Almonds: 50.8g

Blanched 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Toasted Multi-grain Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	37% 6.3g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	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	3.84% 2.8g	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	% 1.9g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.27g	g per day for Men 19-50 years
Fiber	22.2% 8.44g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	27% 15g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Blanched 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	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.58mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	18.2% 73μg	6.23% 25μg	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	80.5% 12mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	11.6% 116mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	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	35.4% 2.83mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	21% 88.5mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	36.8% 257mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	7.66% 260mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	28.8% 431mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	13.7% 1.5mg	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 Blanched Almonds:

• Toasted Multi-grain Bread with Whole-grain has 2.6 times more Vitamin B1, 2.6 times more Vitamin B3, 2.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Vitamin B2 and 29 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain as well as Blanched 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 Blanched Almonds:

• Toasted Multi-grain Bread with Whole-grain has 1.7 times more Iron, 2.5 times more Manganese, 22.9 times more Selenium, 44.6 times more Sodium and 1.3 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Copper, 1.5 times more Magnesium and 1.3 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Blanched Almonds have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Multi-grain Bread with Whole-grain has 114.2 times more Omega 3, 5.2 times more Carbohydrate, 3.1 times more Sugars, more Fructose, 1.7 times more Fiber and 1.4 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 5.6 times more Fat, 2 times more Saturated Fat and 3.3 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.