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

Weight per 300 calories

• Roasted Almonds: 50.2g
• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 97g

Roasted 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.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Roasted 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% 26.4g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	50.7% 0.81g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	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	8.1% 10.5g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	% 1.56g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	12.6% 7.04g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	3.2% 0.039mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	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	6.9% 27.6μg	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% 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

	Roasted Almonds	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	13.4% 134mg	5.83% 58.3mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	23.4% 1.87mg	9.22% 0.74mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.17% 30mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	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	33.8% 236mg	10.7% 74.8mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.85% 31.4g	3700g per day for Men 19-50 years

Roasted Almonds VS Whole Grain Gluten-free Bread Made With Tapioca Starch And Brown Rice Flour Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Almonds have 1.9 times more Vitamin B2 and 1.3 times more Vitamin B3 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 300 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 4.5 times more Vitamin B1 and 1.3 times more Vitamin B6 than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6

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

• 300 calories of Roasted Almonds have 2.3 times more Calcium, 7.7 times more Copper, 2.5 times more Iron, 4.7 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium and 2.9 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 300 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 329 times more Sodium than Dry Roasted Almonds.
• 300 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 2.9 times more Fat, 7.9 times more Saturated Fat, 4.3 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 300 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 161.6 times more Omega 3, 4.5 times more Carbohydrate and 3.9 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3