Comparing Nutrients in 14 ounces Seasoned Dry Bread Crumbs VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	64% 83.4g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	26.6% 19.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	11% 7.86g	0.055% 0.04g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 6.83g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	51% 19.4g	114% 43.3g	38g per day for Men 19-50 years
Protein	100% 56g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.8mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.47mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Calcium	72.2% 722mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	485% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	244% 19.5mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	385% 8.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 703mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	556% 8335mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.68% 25.2g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Dry Bread Crumbs VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Seasoned Dry Bread Crumbs versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Seasoned Dry Bread Crumbs vs Roasted Almonds:

• 14 ounces of Seasoned Dry Bread Crumbs have 12.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.9 times more Vitamin B2 and 91.9 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• 14 ounces of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin E
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K
• Both Seasoned Grated Dry Bread Crumbs as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Seasoned Dry Bread Crumbs vs Roasted Almonds:

• 14 ounces of Seasoned Dry Bread Crumbs have 1.3 times more Iron, 12.4 times more Selenium and 700 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.5 times more Calcium, 4.5 times more Copper, 6.1 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium and 2.3 times more Zinc than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Seasoned Dry Bread Crumbs have 21.6 times more Omega 3, 3.3 times more Carbohydrate and 198 times more Fructose than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.6 times more Energy, 9.6 times more Fat, 2.9 times more Saturated Fat, 6.2 times more Omega 6, 2.2 times more Fiber and 1.5 times more Protein than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Roasted Almonds offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3