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

Weight per 300 calories

• Blanched Almonds: 50.8g
• Multi-grain Bread: 113g

Blanched Almonds have 2.2 times more energy per 100g than Multi-grain Bread. It has very high energy density when compared to other foods. Multi-grain Bread having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Blanched Almonds	Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	37.7% 49g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	9.98% 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% 0g	3.83% 2.77g	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	% 1.9g	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	22% 8.38g	38g per day for Men 19-50 years
Protein	19.4% 11g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	8.1% 0.097mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	23% 0.3mg	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	21.2% 85μg	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	0.13% 0.11mg	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	80.5% 12mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Multi-grain Bread	Recommended Dietary Allowance
Calcium	12% 120mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	21% 1.67mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	21% 88.3mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	100% 2.3mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	67.7% 37.2μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.13% 42g	3700g per day for Men 19-50 years

Blanched Almonds VS Multi-grain Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Multi-grain Bread?

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

• 300 calories of Blanched Almonds have 2.4 times more Vitamin B2 and 28.8 times more Vitamin E than Multi-grain Bread.
• While 300 kcal of Multi-grain Bread contain 3.3 times more Vitamin B1, 2.6 times more Vitamin B3, 2.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Multi-grain Bread have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Blanched Almonds have 1.6 times more Copper, 1.5 times more Magnesium and 1.3 times more Potassium than Multi-grain Bread.
• While 300 kcal of Multi-grain Bread contain 1.7 times more Iron, 2.5 times more Manganese, 22.9 times more Selenium, 44.6 times more Sodium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Multi-grain Bread contain similar levels of Calcium and Phosphorus per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 5.6 times more Fat, 2 times more Saturated Fat and 3.3 times more Omega 6 than Multi-grain Bread.
• While 300 kcal of Multi-grain Bread contain 114.1 times more Omega 3, 5.2 times more Carbohydrate, 3.1 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Multi-grain Bread offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3