Comparing Nutrients in 300 calories Rolls, pumpernickel VS Almonds

Weight per 300 calories

• Rolls, pumpernickel: 109g
• Almonds: 51.8g

Almonds have 2.1 times more energy per unit of mass than Rolls, pumpernickel, which is very high in comparison to other foods. Rolls, pumpernickel having high energy density.

Which food has more nutrients per 300 calories - Rolls, pumpernickel or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Rolls, pumpernickel	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	7.68% 0.12g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	3.1% 2.25g	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	NA	0.079% 0.057g	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	15.4% 5.87g	17% 6.48g	38g per day for Men 19-50 years
Protein	21% 11.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.36% 0.11mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.4% 93μg	5.7% 22.8μg	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	4.57% 0.68mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.36% 1.63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Almonds	Recommended Dietary Allowance
Calcium	7.3% 73mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	59.4% 0.53mg	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	37.8% 3.02mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	14% 58.7mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26.6% 186mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	55% 30.2μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Rolls, pumpernickel have 3.9 times more Vitamin B1, 1.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.1 times more Vitamin B9 than Almonds.
• While Almonds contain 1.8 times more Vitamin B2 and 19.4 times more Vitamin E than Rolls, pumpernickel.
• Both Rolls, pumpernickel as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Rolls, pumpernickel have 1.6 times more Iron, 1.8 times more Manganese, 14.2 times more Selenium and 1032.1 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Calcium, 1.7 times more Copper, 2.4 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Almonds have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, pumpernickel have 79 times more Omega 3 and 5 times more Carbohydrate than Almonds.
• While Almonds contain 8.5 times more Fat, 3.7 times more Saturated Fat, 5.5 times more Omega 6 and 5.2 times more Sugars than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Almonds have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Rolls, pumpernickel as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.