Comparing Nutrients in 100 grams AlmondsVS Whole-wheat Pita Bread

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Whole-wheat Pita Bread

14%

80%

100 g ▼

Macro Nutrients

Almondsvs Whole-wheat Pita Bread

20%579kcal

Energy

9.03%262kcal

579 kcalvs262 kcal

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

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51.5%50g

Fat

1.76%1.7g

50 gvs1.7 g

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

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12%3.8g

Saturated Fat

0.65%0.21g

3.8 gvs0.21 g

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

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0.19%0.003g

Omega 3

3.25%0.052g

0.003 gvs0.052 g

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

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72.5%12.3g

Omega 6

5.9%1g

12.3 gvs1 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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16.6%21.6g

Carbohydrate

43%56g

21.6 gvs56 g

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

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6%4.35g

Sugars

3.96%2.87g

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

4.35 gvs2.87 g

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

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0.15%0.11g

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]

0.11 gvsNA g

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

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%0.17g

Glucose

0.17 gvsNA g

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

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%3.95g

Sucrose

3.95 gvsNA g

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

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33%12.5g

Fiber

16%6.1g

12.5 gvs6.1 g

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

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37.8%21g

Protein

17.5%9.8g

21 gvs9.8 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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17%0.21mg

Vitamin B1

28.3%0.34mg

Thiamine

0.21 mgvs0.34 mg

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

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87.5%1.14mg

Vitamin B2

6.15%0.08mg

Riboflavin

1.14 mgvs0.08 mg

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

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22.6%3.6mg

Vitamin B3

17.8%2.84mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs2.84 mg

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

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9.4%0.47mg

Vitamin B5

16.6%0.83mg

Pantothenic acid

0.47 mgvs0.83 mg

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

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10.5%0.14mg

Vitamin B6

20.4%0.27mg

Pyridoxine

0.14 mgvs0.27 mg

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

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190%57μg

Vitamin B7

Biotin

57 μgvsNA μg

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

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11%44μg

Vitamin B9

8.75%35μg

Folates and Folic Acid

44 μgvs35 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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171%25.6mg

Vitamin E

4.07%0.61mg

Tocopherols and Tocotrienols

25.6 mgvs0.61 mg

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

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0%0μg

Vitamin K

1.17%1.4μg

Phytomenadione or phylloquinone

0 μgvs1.4 μg

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

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Minerals

Almondsvs Whole-wheat Pita Bread

27%269mg

Calcium

1.5%15mg

269 mgvs15 mg

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

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115%1.03mg

Copper

32.2%0.29mg

1.03 mgvs0.29 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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46.4%3.7mg

Iron

38.3%3.06mg

3.7 mgvs3.06 mg

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

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64.3%270mg

Magnesium

16.4%69mg

270 mgvs69 mg

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

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95%2.18mg

Manganese

75.7%1.74mg

2.18 mgvs1.74 mg

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

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101%45.3μg

Molybdenum

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

45.3 μgvsNA μg

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

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68.7%481mg

Phosphorus

25.7%180mg

481 mgvs180 mg

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

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21.6%733mg

Potassium

5%170mg

733 mgvs170 mg

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

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7.45%4.1μg

Selenium

80%44μg

4.1 μgvs44 μg

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

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0.067%1mg

Sodium

28%421mg

1 mgvs421 mg

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

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28.4%3.12mg

Zinc

14%1.52mg

3.12 mgvs1.52 mg

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

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0.12%4.4g

Water

0.83%30.6g

4.4 gvs30.6 g

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

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

Almonds have 14.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B9 and 42 times more Vitamin E than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin K than Almonds.
Both Almonds as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

Almonds have 17.9 times more Calcium, 3.6 times more Copper, 1.2 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 4.3 times more Potassium and 2.1 times more Zinc than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 10.7 times more Selenium and 421 times more Sodium than Almonds.

Comparison of macro-nutrients per 100 grams:

Almonds have 2.2 times more Energy, 29.2 times more Fat, 18.3 times more Saturated Fat, 12.3 times more Omega 6, 1.5 times more Sugars, 2 times more Fiber and 2.2 times more Protein than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 17.3 times more Omega 3 and 2.6 times more Carbohydrate than Almonds.
Both Almonds as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams AlmondsVS Whole-wheat Pita Bread

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: