Comparing Nutrients in 300 calories Blanched Almonds VS Focaccia, Italian flatbread, plain

Weight per 300 calories

• Blanched Almonds: 50.8g
• Focaccia, Italian flatbread, plain: 121g

Blanched Almonds have 2.4 times more energy per 100g than Focaccia, Italian flatbread, plain. It has very high energy density when compared to other foods. Focaccia, Italian flatbread, plain having above average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Focaccia, Italian flatbread, plain?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Focaccia, Italian flatbread, plain	14%	28%	58%

Macro Nutrients

	Blanched Almonds	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	5.42% 0.087g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	6.54% 1.1g	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	33% 43g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	2.9% 2.1g	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	5.7% 2.17g	38g per day for Men 19-50 years
Protein	19.4% 11g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Focaccia, Italian flatbread, plain	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	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	10.5% 0.14mg	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	41.6% 166μg	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	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.72% 6.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Calcium	12% 120mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	12% 0.11mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	19% 0.44mg	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	22% 154mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	4.04% 137mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	35% 19μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.5% 55.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Focaccia, Italian flatbread, plain:

• Blanched Almonds have 7.1 times more Vitamin E than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 5.8 times more Vitamin B1, 2.5 times more Vitamin B3, 4.9 times more Vitamin B5, 2.3 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Focaccia, Italian flatbread, plain have similar amounts of Vitamin B2 per 300 kcal.
• Both Blanched Almonds as well as Focaccia, Italian flatbread, plain 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 Focaccia, Italian flatbread, plain:

• Blanched Almonds have 2.8 times more Calcium, 4.8 times more Copper, 5.7 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 2.4 times more Potassium than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 2.3 times more Iron, 11.8 times more Selenium and 70 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Focaccia, Italian flatbread, plain have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 2.8 times more Fat, 1.9 times more Saturated Fat, 5.7 times more Omega 6 and 2.3 times more Fiber than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 42.7 times more Omega 3 and 4.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Focaccia, Italian flatbread, plain have similar amounts of Energy, Sugars and Protein per 300 kcal.
• Both Blanched Almonds as well as Focaccia, Italian flatbread, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.