Comparing Nutrients in 14 ounces Whole Wheat French Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Whole Wheat French Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	32.7% 949kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	57% 74g	130g per day for Men 19-50 years
Sugars	0% 0g	25.3% 18.4g	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	NA	0% 0g	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	44% 16.7g	103% 39.3g	38g per day for Men 19-50 years
Protein	59% 33g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	35% 0.46mg	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	95% 381μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	7.94% 1.2mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	16.7% 167mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	453% 4.08mg	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	37.2% 2.98mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	NA	317% 7.3mg	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	90% 631mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Wheat French Bread vs Blanched Almonds:

• Whole Wheat French or Vienna Bread has 2.7 times more Vitamin B1, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Vitamin B2 and 79.2 times more Vitamin E than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Blanched Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Whole Wheat French or Vienna Bread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Whole Wheat French Bread vs Blanched Almonds:

• Whole Wheat French or Vienna Bread has 9.8 times more Selenium, 19.7 times more Sodium and 8.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.6 times more Calcium, 5.5 times more Copper, 4.4 times more Iron, 5.2 times more Magnesium, 3 times more Phosphorus, 4 times more Potassium and 2.6 times more Zinc than Whole Wheat French or Vienna Bread.

Comparison of macro-nutrients per 14 ounces:

• Whole Wheat French or Vienna Bread has 8.8 times more Omega 3 and 2.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Energy, 50.5 times more Fat, more Saturated Fat, 22.9 times more Omega 6, more Sugars, 2.4 times more Fiber and 2.6 times more Protein than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.