Comparing Nutrients in 300 calories Whole-wheat Pita Bread VS Blanched Almonds

Weight per 300 calories

• Whole-wheat Pita Bread: 115g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.3 times more energy per unit of mass than Whole-wheat Pita Bread, which is very high in comparison to other foods. Whole-wheat Pita Bread having high energy density.

Which food has more nutrients per 300 calories - Whole-wheat Pita Bread or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Whole-wheat Pita Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.74% 1.15g	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	49.2% 64g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	4.53% 3.3g	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	NA	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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	18.4% 7g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	20% 11.2g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita 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	32.3% 0.39mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.05% 0.092mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.3% 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	10% 40μg	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% 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	4.66% 0.7mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.7% 17mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	43.8% 3.5mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	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	29.4% 206mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	5.73% 195mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole-wheat Pita Bread vs Blanched Almonds:

• Whole-wheat Pita Bread has 4 times more Vitamin B1, 1.8 times more Vitamin B3, 6 times more Vitamin B5, 5.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Vitamin B2 and 17.3 times more Vitamin E than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread 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 Whole-wheat Pita Bread vs Blanched Almonds:

• Whole-wheat Pita Bread has 2.1 times more Iron, 2.1 times more Manganese, 31 times more Selenium and 49.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 7 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium and 1.7 times more Potassium than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Blanched Almonds have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-wheat Pita Bread has 29.3 times more Omega 3, 6.7 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 13.6 times more Fat, 8.4 times more Saturated Fat and 5.5 times more Omega 6 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Whole-wheat Pita Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.