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

Weight per 300 calories

• Blanched Almonds: 50.8g
• Bread, whole-wheat, prepared from recipe: 108g

Blanched 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 - Blanched Almonds or Bread, whole-wheat, prepared from recipe?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Blanched 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	27.5% 26.7g	6% 5.83g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 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	17% 6.47g	38g per day for Men 19-50 years
Protein	19.4% 11g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	16.5% 0.21mg	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	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	80.5% 12mg	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

	Blanched Almonds	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	12% 120mg	3.56% 35.6mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	21% 1.67mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	21% 87.4mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	88.3% 2.03mg	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% 202mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	9.97% 339mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	75.7% 41.7μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	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 Blanched Almonds vs Bread, whole-wheat, prepared from recipe:

• Blanched Almonds have 1.5 times more Vitamin B2 and 14.7 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 3.4 times more Vitamin B1, 2.4 times more Vitamin B3, 3.2 times more Vitamin B5, 3.7 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Bread, whole-wheat, prepared from recipe:

• Blanched Almonds have 3.4 times more Calcium, 1.9 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 2 times more Iron, 2.2 times more Manganese, 25.6 times more Selenium and 38.6 times more Sodium than Blanched Almonds.
• Both Blanched 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:

• Blanched Almonds have 4.6 times more Fat, 2.3 times more Saturated Fat, 2.2 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 168.2 times more Omega 3, 5.8 times more Carbohydrate, 1.8 times more Sugars and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Bread, whole-wheat, prepared from recipe have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.