Comparing Nutrients in 300 calories Blanched Almonds VS Whole-wheat Pita Bread

Weight per 300 calories

• Blanched Almonds: 50.8g
• Whole-wheat Pita Bread: 115g

Blanched Almonds have 2.3 times more energy per 100g than Whole-wheat Pita Bread. It has very high energy density when compared to other foods. Whole-wheat Pita Bread having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Whole-wheat Pita Bread?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Blanched Almonds	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	6.74% 1.15g	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	49.2% 64g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	4.53% 3.3g	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	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	18.4% 7g	38g per day for Men 19-50 years
Protein	19.4% 11g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Whole-wheat Pita 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	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	7.05% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	23.3% 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	10% 40μg	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	80.5% 12mg	4.66% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	12% 120mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	37% 0.33mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	86.6% 2mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	5.73% 195mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Whole-wheat Pita Bread:

• Blanched Almonds have 3.9 times more Vitamin B2 and 17.3 times more Vitamin E than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 4 times more Vitamin B1, 1.8 times more Vitamin B3, 6 times more Vitamin B5, 5.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Whole-wheat Pita Bread:

• Blanched Almonds have 7 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium and 1.7 times more Potassium than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 2.1 times more Iron, 2.1 times more Manganese, 31 times more Selenium and 49.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Whole-wheat Pita Bread have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 13.6 times more Fat, 8.4 times more Saturated Fat and 5.5 times more Omega 6 than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 29.3 times more Omega 3, 6.7 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Whole-wheat Pita Bread have similar amounts of Energy and Protein per 300 kcal.
• Both Blanched Almonds as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.