Comparing Nutrients in 300 calories Almonds VS Toasted Multi-grain Bread

Weight per 300 calories

• Almonds: 51.8g
• Toasted Multi-grain Bread: 104g

Almonds have 2 times more energy per 100g than Toasted Multi-grain Bread. It has very high energy density when compared to other foods. Toasted Multi-grain Bread with Whole-grain having high energy density.

Which food has more nutrients per 300 calories - Almonds or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	37.7% 49g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	9.97% 7.23g	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	0.079% 0.057g	3.84% 2.8g	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	% 0.088g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0g	g per day for Men 19-50 years
Fiber	17% 6.48g	22.2% 8.44g	38g per day for Men 19-50 years
Protein	19.6% 11g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	18.2% 73μg	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	0.12% 0.1mg	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	88.5% 13.3mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	14% 139mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	35.5% 0.32mg	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	24% 1.92mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21% 88.5mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	100% 2.3mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.89% 32.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Toasted Multi-grain Bread:

• Almonds have 4 times more Vitamin B2 and 31.9 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.4 times more Vitamin B1, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Almonds.
• Both Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Toasted Multi-grain Bread:

• Almonds have 1.2 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 1.5 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.5 times more Iron, 2 times more Manganese, 17.6 times more Selenium and 832.3 times more Sodium than Almonds.
• Both Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 5.4 times more Fat, 2 times more Saturated Fat and 3.4 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 149.4 times more Omega 3, 4.4 times more Carbohydrate, 3.2 times more Sugars, 48.8 times more Fructose, 1.3 times more Fiber and 1.4 times more Protein than Almonds.
• Both Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.