Almonds vs Reduced fat PB and jelly on white bread

AlmondsReduced fat PB and jelly on white bread
Same weightSame caloriesOne serving

In short

One serving each: 170 calories in almonds (1 oz, 28.4 g), 190 calories in reduced fat PB and jelly on white bread (1 sandwich (1 slice bread), 56 g). Most of the calories in almonds come from fat.

More in almonds: vitamin E (4.5×), copper (2.4×), riboflavin (4×), total fat (2.3×) and 2 more. More in reduced fat PB and jelly on white bread: niacin (3.7×), thiamin (9×), selenium (14×), folate (3.9×) and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Almonds170 cal

1 oz (28.4 g) · 5.9 g protein · 6 g carbs (1.4 g sugars) · 14.9 g fat

Reduced fat PB and jelly on white bread190 cal

1 sandwich (1 slice bread) (56 g) · 7 g protein · 27.5 g carbs (8.2 g sugars) · 6.5 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.

0%25%50%
  • Vitamin E6.8 mg · 1.5 mg
    45%10%
  • Copper0.31 mg · 0.13 mg
    35%15%
  • Riboflavin (B2)0.34 mg · 0.084 mg
    26%6%
  • Niacin (B3)1 mg · 3.8 mg
    6%24%
  • Thiamin (B1)0.022 mg · 0.2 mg
    2%16%
  • Selenium0.57 µg · 8.2 µg
    1%15%
  • Folate15.6 µg · 61 µg
    4%15%
  • Total fat14.9 g · 6.5 g
    19%8%
  • Magnesium79.1 mg · 35.8 mg
    19%9%
  • Sodiumlimit0.85 mg · 225 mg
    <1%10%
  • Carbohydrates6 g · 27.5 g
    2%10%
  • Fiber3.1 g · 1.6 g
    11%6%

Show as: bars · dots

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 · 1.2 g6%·6%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Potassium202 mg · 147 mg4%·3%
  • Calcium76 mg · 69.4 mg6%·5%
  • Iron1.1 mg · 1.3 mg6%·7%
  • Phosphorus134 mg · 93.5 mg11%·7%
  • Zinc0.94 mg · 0.72 mg9%·7%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.11 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.17 µg0%·<1%
  • Vitamin B60.039 mg · 0.079 mg2%·5%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline14.8 mg · 15.6 mg3%·3%

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.

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