Comparing Nutrients in 300 calories Bread, whole-wheat, prepared from recipe VS Oil Roasted Almonds

Weight per 300 calories

• Bread, whole-wheat, prepared from recipe: 108g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 2.2 times more energy per unit of mass than Bread, whole-wheat, prepared from recipe, which is very high in comparison to other foods. Bread, whole-wheat, prepared from recipe having high energy density.

Discover which food has more nutrients per 300 calories - Bread, whole-wheat, prepared from recipe or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.7% 55.5g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	5.7% 4.14g	3.1% 2.25g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	17% 6.47g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	16% 9.06g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	17.5% 70μg	3.34% 13.3μg	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	5.47% 0.82mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.45% 10μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.56% 35.6mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	30.3% 0.27mg	52.4% 0.47mg	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	42% 3.35mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	21% 87.4mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	53% 1.2mg	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% 202mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	9.97% 339mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	75.7% 41.7μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	0.037% 1.4g	3700g per day for Men 19-50 years

Bread, Whole-wheat, Prepared From Recipe VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bread, whole-wheat, prepared from recipe or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Bread, whole-wheat, prepared from recipe vs Oil Roasted Almonds:

• 300 calories of Bread, whole-wheat, prepared from recipe have 7.2 times more Vitamin B1, 2.4 times more Vitamin B3, 4.5 times more Vitamin B5, 3.7 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.6 times more Vitamin B2 and 15.7 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• 300 calories of Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin E
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Bread, whole-wheat, prepared from recipe as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Bread, whole-wheat, prepared from recipe vs Oil Roasted Almonds:

• 300 calories of Bread, whole-wheat, prepared from recipe have 1.8 times more Iron, 1.7 times more Manganese, 20.6 times more Selenium and 755.5 times more Sodium than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 4 times more Calcium, 1.7 times more Copper and 1.5 times more Magnesium than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Almonds contain similar levels of Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Bread, whole-wheat, prepared from recipe lack sufficient amounts of Calcium
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bread, whole-wheat, prepared from recipe have more Omega 3, 6.3 times more Carbohydrate and 1.2 times more Fiber than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 4.7 times more Fat, 2.4 times more Saturated Fat and 2.4 times more Omega 6 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Almonds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3