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

Weight per 300 calories

• Almonds: 51.8g
• White Reduced-calorie Bread: 145g

Almonds have 2.8 times more energy per 100g than White Reduced-calorie Bread. It has very high energy density when compared to other foods. White Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Almonds	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.74% 3.62g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	4.53% 0.77g	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	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	9.5% 6.9g	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	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	37% 14g	38g per day for Men 19-50 years
Protein	19.6% 11g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	White Reduced-calorie 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	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	4.7% 0.061mg	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	34.4% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.81% 0.72mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.72% 0.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	14% 139mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	53% 0.48mg	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	57.8% 4.62mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	24.6% 0.57mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.7% 62g	3700g per day for Men 19-50 years

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

• Almonds have 1.4 times more Vitamin B2 and 48.2 times more Vitamin E than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 5.6 times more Vitamin B1, 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 6 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds and White Reduced-calorie Bread have similar amounts of Vitamin B6 per 300 kcal.
• Both Almonds as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Almonds have 4.2 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus and 3.4 times more Potassium than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 2.4 times more Iron, 14.8 times more Selenium and 1339.8 times more Sodium than Almonds.
• Both Almonds and White Reduced-calorie Bread have similar amounts of Calcium, Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 7.1 times more Fat, 2.5 times more Saturated Fat and 8.3 times more Omega 6 than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 5.7 times more Carbohydrate, 3.1 times more Sugars and 2.2 times more Fiber than Almonds.
• Both Almonds and White Reduced-calorie Bread have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as White Reduced-calorie Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.