Comparing Nutrients in 300 calories English muffins, whole grain whiteVS Roasted Almonds

Weight per 300 calories

English muffins, whole grain white

122g

Roasted Almonds

50.2g

Dry Roasted Almonds have 2.4 times more energy per unit of mass than English muffins, whole grain white, which is very high in comparison to other foods. English muffins, whole grain white having above average energy density.

Which food has more nutrients per 300 calories - English muffins, whole grain white or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

English muffins, whole grain white

11%

83%

Roasted Almonds

13%

74%

13%

300 kcal ▼

Macro Nutrients

English muffins, whole grain whitevs Roasted 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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2.2%2.14g

Fat

27%26.4g

2.14 gvs26.4 g

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

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0%0g

Saturated Fat

6.4%2.05g

0 gvs2.05 g

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

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0%0g

Omega 3

0.31%0.005g

0 gvs0.005 g

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

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0%0g

Omega 6

38.2%6.5g

0 gvs6.5 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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47.3%61.4g

Carbohydrate

8.1%10.5g

61.4 gvs10.5 g

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

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2.96%2.14g

Sugars

3.36%2.44g

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

2.14 gvs2.44 g

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

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Fructose

0.007%0.005g

≤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 gvs0.005 g

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

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Glucose

%0.005g

NA gvs0.005 g

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

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Sucrose

%2.4g

NA gvs2.4 g

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

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11.3%4.3g

Fiber

14.4%5.47g

4.3 gvs5.47 g

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

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15.3%8.6g

Protein

18.8%10.5g

8.6 gvs10.5 g

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

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Vitamins

English muffins, whole grain whitevs Roasted 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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27%0.32mg

Vitamin B1

3.2%0.039mg

Thiamine

0.32 mgvs0.039 mg

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

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17%0.22mg

Vitamin B2

46%0.6mg

Riboflavin

0.22 mgvs0.6 mg

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

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16%2.58mg

Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

2.58 mgvs1.82 mg

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

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Vitamin B5

3.22%0.16mg

Pantothenic acid

NA mgvs0.16 mg

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

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5.27%0.069mg

Vitamin B6

5.25%0.068mg

Pyridoxine

0.069 mgvs0.068 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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21.4%85.7μg

Vitamin B9

6.9%27.6μg

Folates and Folic Acid

85.7 μgvs27.6 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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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2.04%0.31mg

Vitamin E

80%12mg

Tocopherols and Tocotrienols

0.31 mgvs12 mg

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

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2.35%2.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.8 μgvs0 μg

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

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Minerals

English muffins, whole grain whitevs Roasted Almonds

17%171mg

Calcium

13.4%134mg

171 mgvs134 mg

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

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22.3%0.2mg

Copper

61.3%0.55mg

0.2 mgvs0.55 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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38.7%3.1mg

Iron

23.4%1.87mg

3.1 mgvs1.87 mg

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

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9.62%40.4mg

Magnesium

33.3%140mg

40.4 mgvs140 mg

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

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Manganese

48.7%1.1mg

NA mgvs1.1 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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22.2%156mg

Phosphorus

33.8%236mg

156 mgvs236 mg

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

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4.7%159mg

Potassium

10.5%358mg

159 mgvs358 mg

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

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38.5%21μg

Selenium

1.82%1μg

21 μgvs1 μg

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

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31.5%473mg

Sodium

0.1%1.5mg

473 mgvs1.5 mg

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

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10.8%1.2mg

Zinc

15%1.66mg

1.2 mgvs1.66 mg

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

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1.3%48.3g

Water

0.033%1.2g

48.3 gvs1.2 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 English muffins, whole grain white vs Roasted Almonds:

English muffins, whole grain white have 8.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.1 times more Vitamin B9 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.7 times more Vitamin B2 and 39.2 times more Vitamin E than English muffins, whole grain white.
Both English muffins, whole grain white and Dry Roasted Almonds have similar amounts of Vitamin B6 per 300 kcal.
Both English muffins, whole grain white as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for English muffins, whole grain white vs Roasted Almonds:

English muffins, whole grain white have 1.3 times more Calcium, 1.7 times more Iron, 21.1 times more Selenium and 314.1 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.7 times more Copper, 3.5 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than English muffins, whole grain white.

Comparison of macro-nutrients per 300 calories:

English muffins, whole grain white have 5.8 times more Carbohydrate than Dry Roasted Almonds.
While Dry Roasted Almonds contain 12.3 times more Fat, more Saturated Fat, more Omega 6 and 1.3 times more Fiber than English muffins, whole grain white.
Both English muffins, whole grain white and Dry Roasted Almonds have similar amounts of Energy, Sugars and Protein per 300 kcal.
Both English muffins, whole grain white as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

English muffins, whole grain whiteVS Rolls, hamburger, whole grain white, calcium-fortifiedRoasted AlmondsVS Rolls, hamburger, whole grain white, calcium-fortifiedEnglish muffins, whole grain whiteVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories English muffins, whole grain whiteVS Roasted Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - English muffins, whole grain white or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: