Comparing Nutrients in 300 calories Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Almonds

Weight per 300 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 125g
• Almonds: 51.8g

Almonds have 2.4 times more energy per unit of mass than Schar, Gluten-Free, Wheat-Free, Classic White Bread, which is very high in comparison to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Which food has more nutrients per 300 calories - Schar, Gluten-Free, Wheat-Free, Classic White Bread or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.76% 5.6g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.7g	8.6% 11g	130g per day for Men 19-50 years
Sugars	5.76% 4.18g	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	1.36% 0.99g	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	% 1.26g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	17% 6.48g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.56% 0.046mg	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	4.7% 18.8μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Calcium	20% 199mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	49.5% 3.96mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	3.27% 13.8mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	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	9.82% 68.8mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	2.43% 82.5mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	36.8% 551mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 6 times more Vitamin B1 and 2.3 times more Vitamin B3 than Almonds.
• While Almonds contain 1.5 times more Vitamin B6 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Almonds have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.4 times more Calcium, 2.1 times more Iron and 1063.9 times more Sodium than Almonds.
• While Almonds contain 4.9 times more Copper, 10.2 times more Magnesium, 5.1 times more Manganese, 3.6 times more Phosphorus, 4.6 times more Potassium, 4.2 times more Selenium and 2.8 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 300 calories:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5.2 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• While Almonds contain 4.6 times more Fat, 1.6 times more Saturated Fat, 10.3 times more Omega 6 and 2.3 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 300 kcal.