Comparing Nutrients in 300 calories AlmondsVS Whole-wheat Pita Bread

Weight per 300 calories

Almonds

51.8g

Whole-wheat Pita Bread

115g

Almonds have 2.2 times more energy per 100g than Whole-wheat Pita Bread. It has very high energy density when compared to other foods. Whole-wheat Pita Bread having high energy density.

Which food has more nutrients per 300 calories - Almonds or Whole-wheat Pita Bread?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Whole-wheat Pita Bread

14%

80%

300 kcal ▼

Macro Nutrients

Almondsvs Whole-wheat Pita Bread

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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26.7%26g

Fat

2%1.96g

26 gvs1.96 g

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

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6.16%1.97g

Saturated Fat

0.74%0.24g

1.97 gvs0.24 g

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

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0.097%0.002g

Omega 3

3.72%0.06g

0.002 gvs0.06 g

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

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37.6%6.4g

Omega 6

6.74%1.15g

6.4 gvs1.15 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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8.6%11g

Carbohydrate

49.2%64g

11 gvs64 g

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

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3.1%2.25g

Sugars

4.53%3.3g

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

2.25 gvs3.3 g

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

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0.079%0.057g

Fructose

≤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]

0.057 gvsNA g

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

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%0.088g

Glucose

0.088 gvsNA g

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

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%2.05g

Sucrose

2.05 gvsNA g

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

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17%6.48g

Fiber

18.4%7g

6.48 gvs7 g

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

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19.6%11g

Protein

20%11.2g

11 gvs11.2 g

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

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Vitamins

Almondsvs Whole-wheat Pita Bread

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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8.85%0.11mg

Vitamin B1

32.3%0.39mg

Thiamine

0.11 mgvs0.39 mg

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

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45.4%0.59mg

Vitamin B2

7.05%0.092mg

Riboflavin

0.59 mgvs0.092 mg

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

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11.7%1.87mg

Vitamin B3

20.3%3.25mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs3.25 mg

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

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4.9%0.24mg

Vitamin B5

19%0.95mg

Pantothenic acid

0.24 mgvs0.95 mg

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

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5.46%0.071mg

Vitamin B6

23.3%0.3mg

Pyridoxine

0.071 mgvs0.3 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

10%40μg

Folates and Folic Acid

22.8 μgvs40 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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88.5%13.3mg

Vitamin E

4.66%0.7mg

Tocopherols and Tocotrienols

13.3 mgvs0.7 mg

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

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0%0μg

Vitamin K

1.34%1.6μg

Phytomenadione or phylloquinone

0 μgvs1.6 μg

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

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Minerals

Almondsvs Whole-wheat Pita Bread

14%139mg

Calcium

1.7%17mg

139 mgvs17 mg

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

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59.4%0.53mg

Copper

37%0.33mg

0.53 mgvs0.33 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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24%1.92mg

Iron

43.8%3.5mg

1.92 mgvs3.5 mg

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

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33.3%140mg

Magnesium

19%79mg

140 mgvs79 mg

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

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49%1.13mg

Manganese

86.6%2mg

1.13 mgvs2 mg

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

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52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

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35.6%249mg

Phosphorus

29.4%206mg

249 mgvs206 mg

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

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11%380mg

Potassium

5.73%195mg

380 mgvs195 mg

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

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3.86%2.12μg

Selenium

92%50.4μg

2.12 μgvs50.4 μg

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

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0.035%0.52mg

Sodium

32%482mg

0.52 mgvs482 mg

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

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14.7%1.6mg

Zinc

16%1.74mg

1.6 mgvs1.74 mg

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

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0.062%2.3g

Water

0.95%35g

2.3 gvs35 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 Almonds vs Whole-wheat Pita Bread:

Almonds have 6.4 times more Vitamin B2 and 19 times more Vitamin E than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 3.7 times more Vitamin B1, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Almonds.
Both Almonds as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Whole-wheat Pita Bread:

Almonds have 8.1 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium, 1.2 times more Phosphorus and 2 times more Potassium than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 1.8 times more Iron, 1.8 times more Manganese, 23.7 times more Selenium and 930.4 times more Sodium than Almonds.
Both Almonds and Whole-wheat Pita Bread have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 13.2 times more Fat, 8.3 times more Saturated Fat and 5.6 times more Omega 6 than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 38.3 times more Omega 3, 5.7 times more Carbohydrate and 1.5 times more Sugars than Almonds.
Both Almonds and Whole-wheat Pita Bread have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Almonds as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsWhole-wheat Pita BreadVS Blanched AlmondsAlmondsVS Protein BreadWhole-wheat Pita BreadVS Protein Bread

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Whole-wheat Pita Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Whole-wheat Pita Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: