Comparing Nutrients in 300 calories Blanched Almonds VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Weight per 300 calories

• Blanched Almonds: 50.8g
• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 97g

Blanched Almonds have 1.9 times more energy per 100g than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour. It has very high energy density when compared to other foods. Whole Grain gluten-free Bread made with tapioca starch and brown rice flour having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Whole Grain gluten-free Bread made with tapioca starch and brown rice flour?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Blanched Almonds	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	50.7% 0.81g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	8.96% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	13% 9.52g	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% 0g	1.86% 1.35g	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	% 0.015g	% 1.56g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	19.4% 11g	12.6% 7.04g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	6.72% 0.087mg	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	6.23% 25μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	12% 120mg	5.83% 58.3mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	8% 0.072mg	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	21% 1.67mg	9.22% 0.74mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	7.17% 30mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	21.3% 0.49mg	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	35% 245mg	10.7% 74.8mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.85% 31.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Blanched Almonds have 1.3 times more Vitamin B3 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 1.8 times more Vitamin B1 and 1.5 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Blanched Almonds have 2.1 times more Calcium, 7.3 times more Copper, 2.3 times more Iron, 4.5 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 2.8 times more Potassium and 2.7 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 51.3 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 2.9 times more Fat, 7.8 times more Saturated Fat, 4.1 times more Omega 6 and 1.5 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 398.6 times more Omega 3, 5 times more Carbohydrate and 4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Energy and Fiber per 300 kcal.
• Both Blanched Almonds as well as Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.