Comparing Nutrients in 300 calories Enriched white Wheat flour for bread VS Almond paste

Weight per 300 calories

• Enriched white Wheat flour for bread: 83g
• Almond paste: 65.5g

Almond paste has 1.3 times more energy per unit of mass than Enriched white Wheat flour for bread, which is very high in comparison to other foods. Enriched white Wheat flour for bread having high energy density.

Discover which food has more nutrients per 300 calories - Enriched white Wheat flour for bread or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Almond paste	8%	52%	40%

Macro Nutrients

	Enriched white Wheat flour for bread	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	24% 31.3g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	32.8% 23.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.25% 2g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.28% 0.36mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.37% 0.031mg	1.8% 0.024mg	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	38% 152μg	12% 48μg	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	0.073% 0.066mg	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	2.2% 0.33mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Almond paste	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	33% 0.3mg	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	46% 3.66mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	4.95% 20.8mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	67.6% 30.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.5% 80.6mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	2.44% 83mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.25% 9.22g	3700g per day for Men 19-50 years

Enriched White Wheat Flour For Bread VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched white Wheat flour for bread or Almond paste?

Lets compare vitamin content per 300 calories of Enriched white Wheat flour for bread vs Almond paste:

• 300 calories of Enriched white Wheat flour for bread have 12.6 times more Vitamin B1, 1.6 times more Vitamin B2, 6.7 times more Vitamin B3, 4.9 times more Vitamin B5 and 3.2 times more Vitamin B9 than Almond paste.
• While 300 kcal of Almond paste contain 26.7 times more Vitamin E than Enriched white Wheat flour for bread.
• 300 calories of Enriched white Wheat flour for bread have insufficient amounts of Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Enriched white Wheat flour for bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Enriched white Wheat flour for bread vs Almond paste:

• 300 calories of Enriched white Wheat flour for bread have 3.5 times more Iron and 12 times more Selenium than Almond paste.
• While 300 kcal of Almond paste contain 9 times more Calcium, 2 times more Copper, 4.1 times more Magnesium, 2.1 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Almond paste contain similar levels of Manganese per 300 calories.
• 300 calories of Enriched white Wheat flour for bread lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched white Wheat flour for bread have 1.9 times more Carbohydrate and 1.7 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 13.2 times more Fat, 3.6 times more Omega 3, 6.4 times more Omega 6, 92.2 times more Sugars and 1.6 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Enriched white Wheat flour for bread provide inadequate amounts of Omega 3, Omega 6 and Fiber