Comparing Nutrients in 300 calories Breadnuts VS Oil Roasted Almonds

Weight per 300 calories

• Breadnuts: 138g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 2.8 times more energy per unit of mass than Raw Breadnut Tree Seeds, which is very high in comparison to other foods. Breadnuts having above average energy density.

Discover which food has more nutrients per 300 calories - Breadnuts or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Breadnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	NA	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% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	NA	13.7% 5.2g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.84% 16.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.34% 0.076mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	4.5% 0.058mg	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	23% 91μg	3.34% 13.3μg	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	42% 38mg	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	NA	85.6% 13mg	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

	Breadnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	52.4% 0.47mg	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	36% 2.9mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	53% 1.2mg	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	13.2% 93mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	NA	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	14.2% 1.56mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	1.7% 62.2g	0.037% 1.4g	3700g per day for Men 19-50 years

Breadnuts VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Breadnuts or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Breadnuts vs Oil Roasted Almonds:

• 300 calories of Breadnuts have 1.7 times more Vitamin B1, 13.4 times more Vitamin B5, 9.6 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 5.1 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Breadnut Tree Seeds.
• 300 calories of Breadnuts have insufficient amounts of Vitamin B2
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Breadnut Tree Seeds as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Breadnuts vs Oil Roasted Almonds:

• 300 calories of Breadnuts have 4.2 times more Copper, 1.6 times more Iron and 4.7 times more Potassium than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.4 times more Magnesium, 4.9 times more Manganese and 2.5 times more Phosphorus than Raw Breadnut Tree Seeds.
• Both Breadnuts and Oil Roasted Almonds contain similar levels of Calcium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Breadnuts have more Omega 3 and 7.3 times more Carbohydrate than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 19.9 times more Fat, 5.6 times more Saturated Fat, 11.9 times more Omega 6 and 1.3 times more Protein than Raw Breadnut Tree Seeds.
• Both Breadnuts and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Breadnuts provide inadequate amounts of Omega 6
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3