Comparing Nutrients in 300 calories Wheat Reduced-calorie Bread VS Blanched Almonds

Weight per 300 calories

• Wheat Reduced-calorie Bread: 138g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.7 times more energy per unit of mass than Wheat Reduced-calorie Bread, which is very high in comparison to other foods. Wheat Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Wheat Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	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	45% 58.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	7.07% 5.13g	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	3.1% 2.24g	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	% 1.3g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.27g	g per day for Men 19-50 years
Fiber	40.4% 15.3g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	33% 18.4g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	40.3% 0.48mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	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	6.4% 0.083mg	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	31.5% 126μg	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	0.15% 0.14mg	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	2.2% 0.33mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	22.5% 225mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	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	50.3% 4.02mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	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	6.1% 207mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.48% 54.7g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Wheat Reduced-calorie Bread vs Blanched Almonds:

• Wheat Reduced-calorie Bread has 5 times more Vitamin B1, 2.9 times more Vitamin B3, 1.4 times more Vitamin B6 and 5 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Vitamin B2 and 36.4 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Blanched Almonds:

• Wheat Reduced-calorie Bread has 1.9 times more Calcium, 2.4 times more Iron, 1.8 times more Manganese, 25.8 times more Selenium, 47.5 times more Sodium and 1.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Copper, 2.3 times more Magnesium and 1.6 times more Potassium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Blanched Almonds have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Wheat Reduced-calorie Bread has 59.8 times more Omega 3, 6.2 times more Carbohydrate, 2.2 times more Sugars, more Fructose, 3 times more Fiber and 1.7 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Fat, 1.7 times more Saturated Fat and 4.1 times more Omega 6 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Wheat Reduced-calorie Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.