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

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Garlic bread, frozen: 85.7g

Oil 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.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Oil Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	14.7% 14.2g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	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	6.72% 8.74g	27.5% 35.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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% 0g	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	% 0.02g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 2.16g	% 0g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Oil 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	3.8% 0.045mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	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	3.34% 13.3μg	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	85.6% 13mg	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

	Oil Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	14.4% 144mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	22.7% 1.8mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	4.7% 19.7mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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% 230mg	10.7% 74.6mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	2.6% 88.3mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	31% 466mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.74% 27.2g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Garlic Bread, Frozen Nutrients Per 300 Kcal

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

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

• 300 calories of Oil Roasted Almonds have 2.4 times more Vitamin B2 and 12.7 times more Vitamin E than Garlic bread, frozen.
• While 300 kcal of Garlic bread, frozen contain 8.7 times more Vitamin B1, 2 times more Vitamin B3, 5 times more Vitamin B5, 11.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin K
• Both Oil Roasted Almonds as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Oil Roasted Almonds have 6.2 times more Calcium, 5.1 times more Copper, 6.9 times more Magnesium, 3.2 times more Manganese, 3.1 times more Phosphorus, 3.9 times more Potassium and 2 times more Zinc than Garlic bread, frozen.
• While 300 kcal of Garlic bread, frozen contain 1.4 times more Iron, 7 times more Selenium and 943.5 times more Sodium than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Garlic bread, frozen lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 1.9 times more Fat, 1.4 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Garlic bread, frozen.
• While 300 kcal of Garlic bread, frozen contain 2.2 times more Saturated Fat and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Garlic bread, frozen offer comparable quantities of Energy per 300 calories.
• 300 calories of Garlic bread, frozen provide inadequate amounts of Fiber
• Both Oil Roasted Almonds as well as Garlic bread, frozen provide inadequate amounts of Omega 3 in 300 calories.