Comparing Nutrients in 300 calories Roasted Almonds VS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Weight per 300 calories

• Roasted Almonds: 50.2g
• Rudi's, Gluten-Free Bakery, Original Sandwich Bread: 94g

Roasted Almonds have 1.9 times more energy per 100g than Rudi's, Gluten-Free Bakery, Original Sandwich Bread. It has very high energy density when compared to other foods. Rudi's, Gluten-Free Bakery, Original Sandwich Bread having high energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Rudi's, Gluten-Free Bakery, Original Sandwich Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%

Macro Nutrients

	Roasted Almonds	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	8.95% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	38% 49.5g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	11% 7.84g	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	6.34% 4.6g	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	% 3.24g	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	8.63% 3.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	5.24% 2.93g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Calcium	13.4% 134mg	2.25% 22.5mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	4.06% 0.037mg	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	8.9% 0.71mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	2.46% 10.3mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	7.1% 0.16mg	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	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	2.54% 86.3mg	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	33% 495mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.8% 29.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

Both Dry Roasted Almonds and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Roasted Almonds vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

• Dry Roasted Almonds have 6 times more Calcium, 15.1 times more Copper, 2.6 times more Iron, 13.6 times more Magnesium, 6.9 times more Manganese, 6.8 times more Phosphorus, 4.1 times more Potassium and 6.8 times more Zinc than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 328.9 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 2.6 times more Fat, 6.5 times more Saturated Fat, 4.3 times more Omega 6, 1.7 times more Fiber and 3.6 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 108.9 times more Omega 3, 4.7 times more Carbohydrate, 3.2 times more Sugars and 915.7 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Rudi's, Gluten-Free Bakery, Original Sandwich Bread have insufficient amounts of Glucose and Sucrose in 300 kcal.