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

Weight per 300 calories

• Almonds: 51.8g
• Bread, whole-wheat, prepared from recipe: 108g

Almonds have 2.1 times more energy per 100g than Bread, whole-wheat, prepared from recipe. It has very high energy density when compared to other foods. Bread, whole-wheat, prepared from recipe having high energy density.

Which food has more nutrients per 300 calories - Almonds or Bread, whole-wheat, prepared from recipe?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Almonds	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	6% 5.83g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	16.6% 2.83g	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	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	5.7% 4.14g	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	17% 6.47g	38g per day for Men 19-50 years
Protein	19.6% 11g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Almonds	Bread, whole-wheat, prepared from recipe	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	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	16.5% 0.21mg	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	17.5% 70μg	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	88.5% 13.3mg	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.45% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	14% 139mg	3.56% 35.6mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	30.3% 0.27mg	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	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21% 87.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	88.3% 2.03mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	9.97% 339mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	75.7% 41.7μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.95% 35.3g	3700g per day for Men 19-50 years

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

• Almonds have 2.4 times more Vitamin B2 and 16.2 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 3.1 times more Vitamin B1, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Almonds have 3.9 times more Calcium, 2 times more Copper, 1.6 times more Magnesium and 1.2 times more Phosphorus than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.7 times more Iron, 1.8 times more Manganese, 19.6 times more Selenium and 720.6 times more Sodium than Almonds.
• Both Almonds and Bread, whole-wheat, prepared from recipe have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 4.4 times more Fat, 2.3 times more Saturated Fat, 2.3 times more Omega 6 and 1.2 times more Protein than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 220.1 times more Omega 3, 5 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Almonds and Bread, whole-wheat, prepared from recipe have similar amounts of Energy and Fiber per 300 kcal.
• Both Almonds as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.