Comparing Nutrients in 300 calories White Reduced-calorie Bread VS Almond paste

Weight per 300 calories

• White Reduced-calorie Bread: 145g
• Almond paste: 65.5g

Almond paste has 2.2 times more energy per unit of mass than White Reduced-calorie Bread, which is very high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - White Reduced-calorie Bread or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.62g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	2.54% 0.041g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64.2g	24% 31.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	32.8% 23.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	1.8% 0.024mg	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	34.4% 138μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.81% 0.72mg	0.073% 0.066mg	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	1.84% 0.28mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.72% 0.87μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Calcium	13.6% 136mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	33% 0.3mg	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	57.8% 4.62mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	24.4% 0.56mg	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	25% 175mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	1.7% 62g	0.25% 9.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Reduced-calorie Bread vs Almond paste:

• White Reduced-calorie Bread has 11.1 times more Vitamin B1, 1.5 times more Vitamin B2, 5.7 times more Vitamin B3, 9 times more Vitamin B5, 2.6 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin B12 than Almond paste.
• While Almond paste contains 32.2 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for White Reduced-calorie Bread vs Almond paste:

• White Reduced-calorie Bread has 1.2 times more Calcium, 1.6 times more Copper, 4.4 times more Iron, 11.4 times more Selenium, 117.8 times more Sodium and 2 times more Zinc than Almond paste.
• While Almond paste contains 2.6 times more Magnesium and 1.9 times more Potassium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• White Reduced-calorie Bread has 2.1 times more Carbohydrate, 4.5 times more Fiber and 2.1 times more Protein than Almond paste.
• While Almond paste contains 5 times more Fat, 2.2 times more Saturated Fat, 3.2 times more Omega 3, 4.7 times more Omega 6 and 3.4 times more Sugars than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Energy per 300 kcal.
• Both White Reduced-calorie Bread as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.