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

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• 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 - Oil Roasted Almonds or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Oil 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	28% 27.3g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	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	6.72% 8.74g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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% 0g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	6.6% 2.5g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Oil 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	3.8% 0.045mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.52% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	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	3.34% 13.3μg	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	85.6% 13mg	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

	Oil Roasted Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	14.4% 144mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	22.7% 1.8mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	6.66% 28mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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% 230mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	NA	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	16.2% 244mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.033% 1.2g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oil Roasted Almonds have 2.7 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 3.2 times more Vitamin B1, 3.3 times more Vitamin B6 and 5.1 times more Vitamin B9 than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• 300 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B3
• Both Oil 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 Oil Roasted Almonds vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Oil Roasted Almonds have 11.5 times more Calcium, 5.4 times more Copper, 1.6 times more Iron, 4.8 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 3.1 times more Manganese and 492.8 times more Sodium than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds have 2.1 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, more Omega 3, 1.5 times more Omega 6 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3