Almonds vs Reduced fat PB and jelly on white bread
In short
For the same 100 calories you eat 17 g of almonds or 29 g of reduced fat PB and jelly on white bread. Most of the calories in almonds come from fat.
More in almonds: vitamin E (5×), copper (2.7×), riboflavin (4.5×), total fat (2.6×) and magnesium (2.5×). More in reduced fat PB and jelly on white bread: niacin (3.3×), thiamin (8×), selenium (13×), folate (3.5×) and sodium. Everything else is within 4% of a day's needs.
Calories, and where they come from
16.7 g · 3.5 g protein · 3.5 g carbs (0.81 g sugars) · 8.8 g fat
29.5 g · 3.7 g protein · 14.5 g carbs (4.3 g sugars) · 3.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin E27% vs 5%
4 mg vs 0.8 mg
- Copper20% vs 8%
0.18 mg vs 0.069 mg
- Riboflavin (B2)15% vs 3%
0.2 mg vs 0.044 mg
- Niacin (B3)4% vs 12%
0.61 mg vs 2 mg
- Thiamin (B1)1% vs 9%
0.013 mg vs 0.1 mg
- Selenium1% vs 8%
0.33 µg vs 4.3 µg
- Total fat11% vs 4%
8.8 g vs 3.4 g
- Magnesium11% vs 4%
46.7 mg vs 18.9 mg
- Folate2% vs 8%
9.2 µg vs 32.2 µg
- Sodiumlimit<1% vs 5%
0.5 mg vs 118 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 3.7 g7%·7%
- Saturated fatlimit0.68 g · 0.62 g3%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 14.5 g1%·5%
- Fiber1.8 g · 0.86 g7%·3%
- Potassium119 mg · 77.6 mg3%·2%
- Calcium44.8 mg · 36.6 mg3%·3%
- Iron0.62 mg · 0.7 mg3%·4%
- Phosphorus78.8 mg · 49.3 mg6%·4%
- Zinc0.55 mg · 0.38 mg5%·3%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.059 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.088 µg0%·<1%
- Vitamin B60.023 mg · 0.042 mg1%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 8.2 mg2%·1%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Reduced fat PB and jelly on white bread (Survey (FNDDS) 2707557). 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.