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

Weight per 300 calories

• White Reduced-calorie Bread: 145g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.9 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	White Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.62g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	2.54% 0.041g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	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	49.4% 64.2g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	37% 14g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	White 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	49.5% 0.59mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	34.4% 138μg	6.23% 25μg	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% 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	1.84% 0.28mg	80.5% 12mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	13.6% 136mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	57.8% 4.62mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	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	25% 175mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.7% 62g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• White Reduced-calorie Bread has 6.1 times more Vitamin B1, 3 times more Vitamin B3, 4.2 times more Vitamin B5, 5.5 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 43.9 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Blanched Almonds have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both White Reduced-calorie Bread as well as Blanched Almonds 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 Blanched Almonds:

• White Reduced-calorie Bread has 2.8 times more Iron, 19.3 times more Selenium, 71.9 times more Sodium and 1.3 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 3 times more Potassium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Blanched Almonds have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• White Reduced-calorie Bread has 6.8 times more Carbohydrate, 2.9 times more Sugars and 2.8 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 7.4 times more Fat, 2.5 times more Saturated Fat and 8.2 times more Omega 6 than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both White Reduced-calorie Bread as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.