Comparing Nutrients in 300 calories Roasted Almonds VS Rolls, pumpernickel

Weight per 300 calories

• Roasted Almonds: 50.2g
• Rolls, pumpernickel: 109g

Roasted Almonds have 2.2 times more energy per 100g than Rolls, pumpernickel. It has very high energy density when compared to other foods. Rolls, pumpernickel having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Rolls, pumpernickel?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Roasted Almonds	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	7.68% 0.12g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	6.86% 1.17g	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	0.6% 0.43g	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	15.4% 5.87g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rolls, pumpernickel	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	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	8.36% 0.11mg	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	23.4% 93μg	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	4.57% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.36% 1.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	13.4% 134mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	34.7% 0.31mg	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	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	14% 58.7mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	90% 2.08mg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	55% 30.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.94% 34.8g	3700g per day for Men 19-50 years

Roasted Almonds VS Rolls, Pumpernickel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Rolls, pumpernickel?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Rolls, pumpernickel:

• 300 calories of Roasted Almonds have 1.8 times more Vitamin B2 and 17.5 times more Vitamin E than Rolls, pumpernickel.
• While 300 kcal of Rolls, pumpernickel contain 10.7 times more Vitamin B1, 1.8 times more Vitamin B3, 4.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 300 calories of Rolls, pumpernickel have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Rolls, pumpernickel:

• 300 calories of Roasted Almonds have 1.8 times more Calcium, 1.8 times more Copper, 2.4 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Rolls, pumpernickel.
• While 300 kcal of Rolls, pumpernickel contain 1.6 times more Iron, 1.9 times more Manganese, 30.1 times more Selenium and 355.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, pumpernickel contain similar levels of Zinc per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 8.7 times more Fat, 3.8 times more Saturated Fat and 5.6 times more Omega 6 than Rolls, pumpernickel.
• While 300 kcal of Rolls, pumpernickel contain 24.5 times more Omega 3 and 5.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, pumpernickel offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3