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

Weight per 300 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 125g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 2.5 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 Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.76% 5.6g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	38.2% 6.5g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	5.76% 4.18g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.4g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Roasted 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	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.56% 0.046mg	5.25% 0.068mg	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	4.7% 18.8μg	6.9% 27.6μg	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	80% 12mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	20% 199mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	61.3% 0.55mg	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	23.4% 1.87mg	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	48.7% 1.1mg	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	9.82% 68.8mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	2.43% 82.5mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	36.8% 551mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.033% 1.2g	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 Roasted Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 16.5 times more Vitamin B1 and 2.3 times more Vitamin B3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dry Roasted Almonds have similar amounts of Vitamin B2 per 300 kcal.

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

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.5 times more Calcium, 2.1 times more Iron and 366.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.1 times more Copper, 10.2 times more Magnesium, 5.1 times more Manganese, 3.4 times more Phosphorus, 4.3 times more Potassium and 2.8 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Dry Roasted Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5.5 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.7 times more Fat, 1.7 times more Saturated Fat, 10.5 times more Omega 6 and 2.2 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dry Roasted Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 300 kcal.