Comparing Nutrients in 300 calories White Reduced-calorie BreadVS Almonds

Weight per 300 calories

White Reduced-calorie Bread

145g

Almonds

51.8g

Almonds have 2.8 times more energy per unit of mass than White Reduced-calorie Bread, which is very high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - White Reduced-calorie Bread or Almonds?

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread

15%

10%

75%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

White Reduced-calorie Breadvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.74%3.62g

Fat

26.7%26g

3.62 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.5%0.8g

Saturated Fat

6.16%1.97g

0.8 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.54%0.041g

Omega 3

0.097%0.002g

0.041 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.53%0.77g

Omega 6

37.6%6.4g

0.77 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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49.4%64.2g

Carbohydrate

8.6%11g

64.2 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.5%6.9g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.9 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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37%14g

Fiber

17%6.48g

14 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.5%12.6g

Protein

19.6%11g

12.6 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

White Reduced-calorie Breadvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.5%0.59mg

Vitamin B1

8.85%0.11mg

Thiamine

0.59 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.2%0.42mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.42 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%5.28mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

5.28 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.4%0.67mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.67 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.7%0.061mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.061 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.4%138μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

138 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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17%0.41μg

Vitamin B12

0%0μg

Cobalamin

0.41 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.81%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.84%0.28mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.28 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.72%0.87μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.87 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Reduced-calorie Breadvs Almonds

13.6%136mg

Calcium

14%139mg

136 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg

Copper

59.4%0.53mg

0.48 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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57.8%4.62mg

Iron

24%1.92mg

4.62 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.94%33.3mg

Magnesium

33.3%140mg

33.3 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.6%0.57mg

Manganese

49%1.13mg

0.57 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25%175mg

Phosphorus

35.6%249mg

175 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.24%110mg

Potassium

11%380mg

110 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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57%31.4μg

Selenium

3.86%2.12μg

31.4 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.3%694mg

Sodium

0.035%0.52mg

694 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.7%1.94mg

Zinc

14.7%1.6mg

1.94 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.7%62g

Water

0.062%2.3g

62 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of White Reduced-calorie Bread vs Almonds:

White Reduced-calorie Bread has 5.6 times more Vitamin B1, 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 6 times more Vitamin B9 and more Vitamin B12 than Almonds.
While Almonds contain 1.4 times more Vitamin B2 and 48.2 times more Vitamin E than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Almonds have similar amounts of Vitamin B6 per 300 kcal.
Both White Reduced-calorie Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for White Reduced-calorie Bread vs Almonds:

White Reduced-calorie Bread has 2.4 times more Iron, 14.8 times more Selenium, 1339.8 times more Sodium and 1.2 times more Zinc than Almonds.
While Almonds contain 4.2 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus and 3.4 times more Potassium than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Almonds have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

White Reduced-calorie Bread has 5.7 times more Carbohydrate, 3.1 times more Sugars and 2.2 times more Fiber than Almonds.
While Almonds contain 7.1 times more Fat, 2.5 times more Saturated Fat and 8.3 times more Omega 6 than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Almonds have similar amounts of Energy and Protein per 300 kcal.
Both White Reduced-calorie Bread as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

White Reduced-calorie BreadVS Rice Bran BreadAlmondsVS Rice Bran BreadWhite Reduced-calorie BreadVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories White Reduced-calorie BreadVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - White Reduced-calorie Bread or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: