Comparing Nutrients in 100 calories Whole-wheat Pita BreadVS Almonds

Weight per 100 calories

Whole-wheat Pita Bread

38.2g

Almonds

17.3g

Almonds have 2.2 times more energy per unit of mass than Whole-wheat Pita Bread, which is very high in comparison to other foods. Whole-wheat Pita Bread having high energy density.

Which food has more nutrients per 100 calories - Whole-wheat Pita Bread or Almonds?

Macros Ratio

Protein Fat Carbs

Whole-wheat Pita Bread

14%

80%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Whole-wheat Pita Breadvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.67%0.65g

Fat

8.9%8.62g

0.65 gvs8.62 g

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

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0.25%0.079g

Saturated Fat

2.05%0.66g

0.079 gvs0.66 g

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

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1.24%0.02g

Omega 3

0.032%0.001g

0.02 gvs0.001 g

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

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2.25%0.38g

Omega 6

12.5%2.13g

0.38 gvs2.13 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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16.4%21.3g

Carbohydrate

2.86%3.72g

21.3 gvs3.72 g

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

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1.5%1.1g

Sugars

1.04%0.75g

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

1.1 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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 gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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6.13%2.33g

Fiber

5.7%2.16g

2.33 gvs2.16 g

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

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6.68%3.74g

Protein

6.52%3.65g

3.74 gvs3.65 g

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

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Vitamins

Whole-wheat Pita 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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10.8%0.13mg

Vitamin B1

2.95%0.035mg

Thiamine

0.13 mgvs0.035 mg

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

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2.35%0.031mg

Vitamin B2

15%0.2mg

Riboflavin

0.031 mgvs0.2 mg

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

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6.77%1.1mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs0.62 mg

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

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6.34%0.32mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.32 mgvs0.081 mg

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

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7.8%0.1mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.1 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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3.34%13.4μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

13.4 μgvs7.6 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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1.55%0.23mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.23 mgvs4.43 mg

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

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0.45%0.53μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.53 μgvs0 μg

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

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Minerals

Whole-wheat Pita Breadvs Almonds

0.57%5.73mg

Calcium

4.65%46.5mg

5.73 mgvs46.5 mg

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

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12.3%0.11mg

Copper

19.8%0.18mg

0.11 mgvs0.18 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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14.6%1.17mg

Iron

8%0.64mg

1.17 mgvs0.64 mg

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

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6.27%26.3mg

Magnesium

11%46.6mg

26.3 mgvs46.6 mg

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

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29%0.66mg

Manganese

16.4%0.38mg

0.66 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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9.8%68.7mg

Phosphorus

12%83mg

68.7 mgvs83 mg

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

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1.9%65mg

Potassium

3.72%127mg

65 mgvs127 mg

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

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30.5%16.8μg

Selenium

1.3%0.71μg

16.8 μgvs0.71 μg

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

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10.7%161mg

Sodium

0.012%0.17mg

161 mgvs0.17 mg

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

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5.27%0.58mg

Zinc

4.9%0.54mg

0.58 mgvs0.54 mg

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

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0.32%11.7g

Water

0.021%0.76g

11.7 gvs0.76 g

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

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Lets compare vitamin content per 100 calories of Whole-wheat Pita Bread vs Almonds:

Whole-wheat Pita Bread has 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.
While Almonds contain 6.4 times more Vitamin B2 and 19 times more Vitamin E than Whole-wheat Pita Bread.
Both Whole-wheat Pita Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Whole-wheat Pita Bread vs Almonds:

Whole-wheat Pita Bread has 1.8 times more Iron, 1.8 times more Manganese, 23.7 times more Selenium and 930.4 times more Sodium than Almonds.
While Almonds contain 8.1 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium and 2 times more Potassium than Whole-wheat Pita Bread.
Both Whole-wheat Pita Bread and Almonds have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Whole-wheat Pita Bread has 38.3 times more Omega 3, 5.7 times more Carbohydrate and 1.5 times more Sugars than Almonds.
While Almonds contain 13.2 times more Fat, 8.3 times more Saturated Fat and 5.6 times more Omega 6 than Whole-wheat Pita Bread.
Both Whole-wheat Pita Bread and Almonds have similar amounts of Energy, Fiber and Protein per 100 kcal.
Both Whole-wheat Pita Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Whole-wheat Pita BreadVS Protein BreadAlmondsVS Protein BreadWhole-wheat Pita BreadVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Whole-wheat Pita BreadVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Whole-wheat Pita Bread or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: