Almonds vs PB and jelly sandwich on wheat bread
In short
One serving each: 170 calories in almonds (1 oz, 28.4 g), 202 calories in pB and jelly sandwich on wheat bread (1 sandwich (1 slice bread), 56 g). Most of the calories in almonds come from fat.
More in almonds: vitamin E (4.3×), copper (2.5×), riboflavin (3.5×), magnesium and total fat. More in pB and jelly sandwich on wheat bread: niacin (3.5×), selenium (16×), thiamin (6.6×), sodium and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 5.9 g protein · 6 g carbs (1.4 g sugars) · 14.9 g fat
1 sandwich (1 slice bread) (56 g) · 7 g protein · 24.2 g carbs (8.4 g sugars) · 9.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin E6.8 mg · 1.6 mg45%10%
- Copper0.31 mg · 0.13 mg35%14%
- Riboflavin (B2)0.34 mg · 0.097 mg26%7%
- Niacin (B3)1 mg · 3.6 mg6%22%
- Selenium0.57 µg · 9 µg1%16%
- Thiamin (B1)0.022 mg · 0.14 mg2%12%
- Sodiumlimit0.85 mg · 203 mg<1%9%
- Magnesium79.1 mg · 44.2 mg19%11%
- Total fat14.9 g · 9.4 g19%12%
- Carbohydrates6 g · 24.2 g2%9%
- Folate15.6 µg · 38.6 µg4%10%
- Vitamin B60.039 mg · 0.12 mg2%7%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein5.9 g · 7 g12%·14%
- Saturated fatlimit1.2 g · 1.9 g6%·9%
- Cholesterollimit0 mg · 0 mg0%·0%
- Fiber3.1 g · 2.5 g11%·9%
- Potassium202 mg · 151 mg4%·3%
- Calcium76 mg · 57.1 mg6%·4%
- Iron1.1 mg · 1.2 mg6%·7%
- Phosphorus134 mg · 104 mg11%·8%
- Zinc0.94 mg · 0.81 mg9%·7%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.11 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 1.7 µg0%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline14.8 mg · 17.5 mg3%·3%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), PB and jelly sandwich on wheat bread (Survey (FNDDS) 2707556). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.