Comparing Nutrients in 14 ounces White Gluten-free Bread made with rice flour, corn starch or tapioca VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Roasted Almonds	Recommended Dietary Allowance
Energy	34% 984kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	64% 83.4g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	5.53% 4g	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	% 3.93g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	45% 17g	114% 43.3g	38g per day for Men 19-50 years
Protein	30.5% 17g	149% 83g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	35.7% 143μg	54.6% 218μg	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	16% 2.4mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Roasted Almonds	Recommended Dietary Allowance
Calcium	54.8% 548mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	130% 10.4mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	29% 202mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	119% 13mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca 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 White Gluten-free Bread made with rice flour, corn starch or tapioca vs Roasted Almonds:

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 4.9 times more Vitamin B1 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 39.8 times more Vitamin E than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Roasted Almonds:

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 149 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.9 times more Calcium, 14.7 times more Copper, 1.4 times more Iron, 23.3 times more Magnesium, 10.6 times more Manganese, 9.2 times more Phosphorus, 9.5 times more Potassium, 5 times more Selenium and 6.9 times more Zinc than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 2.2 times more Carbohydrate than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.4 times more Energy, 10 times more Fat, 4.2 times more Saturated Fat, 26.1 times more Omega 6, 1.4 times more Sugars, 2.5 times more Fiber and 4.9 times more Protein than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.