Comparing Nutrients in 300 calories Roasted Almonds VS Unflavored Wheat-based Formulated with Salt

Weight per 300 calories

• Roasted Almonds: 50.2g
• Unflavored Wheat-based Formulated with Salt: 48.2g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Roasted Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	59.5% 10g	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	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	NA	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	6.6% 2.5g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Unflavored Wheat-based Formulated with Salt	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	4.52% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	14.6% 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	17% 68.5μg	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	0.054% 0.048mg	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	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	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	13.4% 134mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	9.65% 0.087mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	6.66% 28mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	166% 3.8mg	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	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	4.5% 153mg	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	16.2% 244mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.033% 1.2g	3700g per day for Men 19-50 years

Roasted Almonds VS Unflavored Wheat-based Formulated With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Roasted Almonds have 4.2 times more Vitamin B2 and 2.5 times more Vitamin B3 than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 3.7 times more Vitamin B1, 2.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• 300 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B3
• Both Dry Roasted Almonds as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Roasted Almonds have 10.7 times more Calcium, 6.4 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 3.4 times more Manganese and 161.8 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Unflavored Wheat-based Formulated with Salt contain similar levels of Zinc per 300 calories.
• 300 calories of Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 2.2 times more Fiber and 1.6 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 2 times more Saturated Fat, 162.2 times more Omega 3 and 1.6 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3