Comparing Nutrients in 300 calories Roasted Almonds VS Garlic bread, frozen

Weight per 300 calories

• Roasted Almonds: 50.2g
• Garlic bread, frozen: 85.7g

Roasted Almonds have 1.7 times more energy per 100g than Garlic bread, frozen. It has very high energy density when compared to other foods. Garlic bread, frozen having high energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Garlic bread, frozen?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	14.7% 14.2g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	27% 4.6g	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	27.5% 35.8g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	4.36% 3.16g	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	0.73% 0.53g	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	% 0.36g	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	5.64% 2.14g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.24% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	5.47% 0.071mg	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	40% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.86% 0.069μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.19% 0.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.3% 7.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	6.74% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	13.4% 134mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	10.3% 0.093mg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	4.7% 19.7mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	16.4% 0.38mg	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% 74.6mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	2.6% 88.3mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	31% 466mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.74% 27.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Garlic bread, frozen:

• Dry Roasted Almonds have 3.8 times more Vitamin B2 and 11.9 times more Vitamin E than Garlic bread, frozen.
• While Garlic bread, frozen contains 10.3 times more Vitamin B1, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5, 5.8 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Garlic bread, frozen have similar amounts of Vitamin B6 per 300 kcal.
• Both Dry Roasted Almonds as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Garlic bread, frozen:

• Dry Roasted Almonds have 5.8 times more Calcium, 6 times more Copper, 7.1 times more Magnesium, 3 times more Manganese, 3.2 times more Phosphorus, 4.1 times more Potassium and 2.2 times more Zinc than Garlic bread, frozen.
• While Garlic bread, frozen contains 1.4 times more Iron, 14.2 times more Selenium and 309.8 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 1.9 times more Fat, 1.4 times more Omega 6, 2.6 times more Fiber and 1.5 times more Protein than Garlic bread, frozen.
• While Garlic bread, frozen contains 2.2 times more Saturated Fat, 3.4 times more Carbohydrate and 1.3 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Garlic bread, frozen have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Garlic bread, frozen have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.