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

Weight per 300 calories

English muffins, whole grain white

122g

Oil Roasted Almonds

49.4g

Oil Roasted Almonds have 2.5 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 Oil Roasted Almonds?

Macros Ratio

Protein Fat Carbs

English muffins, whole grain white

11%

83%

Oil Roasted Almonds

13%

76%

11%

300 kcal ▼

Macro Nutrients

English muffins, whole grain whitevs Oil 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

28%27.3g

2.14 gvs27.3 g

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

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0%0g

Saturated Fat

6.5%2.08g

0 gvs2.08 g

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

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0%0g

Omega 3

0%0g

0 gvs0 g

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

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0%0g

Omega 6

39.3%6.7g

0 gvs6.7 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

6.72%8.74g

61.4 gvs8.74 g

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

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2.96%2.14g

Sugars

3.1%2.25g

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

2.14 gvs2.25 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.02g

NA gvs0.02 g

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

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Sucrose

%2.16g

NA gvs2.16 g

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

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11.3%4.3g

Fiber

13.7%5.2g

4.3 gvs5.2 g

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

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15.3%8.6g

Protein

18.7%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 Oil 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

3.8%0.045mg

Thiamine

0.32 mgvs0.045 mg

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

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17%0.22mg

Vitamin B2

29.7%0.39mg

Riboflavin

0.22 mgvs0.39 mg

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

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16%2.58mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.58 mgvs1.8 mg

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

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Vitamin B5

2.26%0.11mg

Pantothenic acid

NA mgvs0.11 mg

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

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5.27%0.069mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.069 mgvs0.058 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

3.34%13.3μg

Folates and Folic Acid

85.7 μgvs13.3 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

85.6%13mg

Tocopherols and Tocotrienols

0.31 mgvs13 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 Oil Roasted Almonds

17%171mg

Calcium

14.4%144mg

171 mgvs144 mg

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

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22.3%0.2mg

Copper

52.4%0.47mg

0.2 mgvs0.47 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

22.7%1.8mg

3.1 mgvs1.8 mg

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

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9.62%40.4mg

Magnesium

32.2%135mg

40.4 mgvs135 mg

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

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Manganese

53%1.2mg

NA mgvs1.2 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%230mg

156 mgvs230 mg

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

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4.7%159mg

Potassium

10%345mg

159 mgvs345 mg

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

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38.5%21μg

Selenium

3.7%2.03μg

21 μgvs2.03 μg

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

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31.5%473mg

Sodium

0.033%0.49mg

473 mgvs0.49 mg

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

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10.8%1.2mg

Zinc

13.8%1.5mg

1.2 mgvs1.5 mg

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

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1.3%48.3g

Water

0.037%1.4g

48.3 gvs1.4 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 Oil Roasted Almonds:

English muffins, whole grain white have 7.1 times more Vitamin B1, 1.4 times more Vitamin B3 and 6.4 times more Vitamin B9 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.8 times more Vitamin B2 and 41.9 times more Vitamin E than English muffins, whole grain white.
Both English muffins, whole grain white and Oil Roasted Almonds have similar amounts of Vitamin B6 per 300 kcal.
Both English muffins, whole grain white as well as Oil 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 Oil Roasted Almonds:

English muffins, whole grain white have 1.7 times more Iron, 10.5 times more Selenium and 956.3 times more Sodium than Oil Roasted Almonds.
While Oil Roasted Almonds contain 2.4 times more Copper, 3.4 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Potassium and 1.3 times more Zinc than English muffins, whole grain white.
Both English muffins, whole grain white and Oil Roasted Almonds have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

English muffins, whole grain white have 7 times more Carbohydrate than Oil Roasted Almonds.
While Oil Roasted Almonds contain 12.7 times more Fat, more Saturated Fat and more Omega 6 than English muffins, whole grain white.
Both English muffins, whole grain white and Oil Roasted Almonds have similar amounts of Energy, Sugars, Fiber and Protein per 300 kcal.
Both English muffins, whole grain white as well as Oil 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-fortifiedOil Roasted AlmondsVS Rolls, hamburger, whole grain white, calcium-fortifiedEnglish muffins, whole grain whiteVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: