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

Weight per 300 calories

• Roasted Almonds: 50.2g
• Bread, whole-wheat, prepared from recipe, toasted: 98g

Roasted Almonds have 2 times more energy per 100g than Bread, whole-wheat, prepared from recipe, toasted. It has very high energy density when compared to other foods. Bread, whole-wheat, prepared from recipe, toasted having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Bread, whole-wheat, prepared from recipe, toasted?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	16.7% 2.83g	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	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	5.73% 4.15g	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	17.3% 6.6g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	6.65% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	15% 0.19mg	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	16.5% 66μg	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% 12mg	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.52% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	13.4% 134mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	30.4% 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	23.4% 1.87mg	42% 3.34mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21% 87.5mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	88.4% 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	33.8% 236mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	76% 42μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	14.8% 1.62mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.69% 25.6g	3700g per day for Men 19-50 years

Roasted Almonds VS Bread, Whole-wheat, Prepared From Recipe, Toasted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Bread, whole-wheat, prepared from recipe, toasted?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Bread, whole-wheat, prepared from recipe, toasted:

• 300 calories of Roasted Almonds have 2.7 times more Vitamin B2 and 14.5 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While 300 kcal of Bread, whole-wheat, prepared from recipe, toasted contain 6.8 times more Vitamin B1, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K
• 300 calories of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Bread, whole-wheat, prepared from recipe, toasted:

• 300 calories of Roasted Almonds have 3.8 times more Calcium, 2 times more Copper and 1.6 times more Magnesium than Bread, whole-wheat, prepared from recipe, toasted.
• While 300 kcal of Bread, whole-wheat, prepared from recipe, toasted contain 1.8 times more Iron, 1.8 times more Manganese, 41.7 times more Selenium and 249 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Bread, whole-wheat, prepared from recipe, toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 4.5 times more Fat, 2.4 times more Saturated Fat and 2.3 times more Omega 6 than Bread, whole-wheat, prepared from recipe, toasted.
• While 300 kcal of Bread, whole-wheat, prepared from recipe, toasted contain 68.4 times more Omega 3 and 5.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3