Comparing Nutrients in 300 calories Roasted Almonds VS White Reduced-calorie Bread

Weight per 300 calories

• Roasted Almonds: 50.2g
• White Reduced-calorie Bread: 145g

Roasted Almonds have 2.9 times more energy per 100g than White Reduced-calorie Bread. It has very high energy density when compared to other foods. White Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or White Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Roasted Almonds	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	3.74% 3.62g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	9.5% 6.9g	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	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	37% 14g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	4.7% 0.061mg	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	34.4% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.81% 0.72mg	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% 12mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.72% 0.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13.4% 134mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	53% 0.48mg	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	57.8% 4.62mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	24.6% 0.57mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	1.7% 62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs White Reduced-calorie Bread:

• Dry Roasted Almonds have 1.4 times more Vitamin B2 and 43.5 times more Vitamin E than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 15.4 times more Vitamin B1, 2.9 times more Vitamin B3, 4.2 times more Vitamin B5, 5 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and White Reduced-calorie Bread have similar amounts of Vitamin B6 per 300 kcal.
• Both Dry Roasted Almonds as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs White Reduced-calorie Bread:

• Dry Roasted Almonds have 4.2 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Potassium than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 2.5 times more Iron, 31.3 times more Selenium and 461.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and White Reduced-calorie Bread have similar amounts of Calcium, Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 7.3 times more Fat, 2.6 times more Saturated Fat and 8.4 times more Omega 6 than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 6.1 times more Carbohydrate, 2.8 times more Sugars and 2.6 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and White Reduced-calorie Bread have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Roasted Almonds as well as White Reduced-calorie Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.