Comparing Nutrients in 14 ounces Italian Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Italian Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	35.4% 1028kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	6.75% 2.16g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	54% 70g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	25% 18g	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	5.1% 3.7g	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	% 2.22g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	110% 41.7g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Oil 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	192% 2.3mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	36% 0.47mg	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	101% 405μg	26.8% 107μg	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	7.67% 1.15mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	421% 3.8mg	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	171% 13.7mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	425% 9.76mg	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	54% 377mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	164% 2453mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	111% 12mg	11mg per day for Men 19-50 years
Water	4.03% 149g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Italian Bread vs Oil Roasted Almonds:

• Italian Bread has 6.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.8 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Vitamin B2 and 89.6 times more Vitamin E than Italian Bread.
• Both Italian Bread and Oil Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Italian Bread as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Italian Bread vs Oil Roasted Almonds:

• Italian Bread has 4.2 times more Selenium, 618 times more Sodium and 13.4 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Calcium, 7.9 times more Copper, 10.5 times more Magnesium, 5 times more Manganese, 4.9 times more Phosphorus, 5.6 times more Potassium and 3.9 times more Zinc than Italian Bread.
• Both Italian Bread and Oil Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Italian Bread has more Omega 3, 2.7 times more Carbohydrate and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Energy, 20.2 times more Fat, 7.7 times more Saturated Fat, 11.5 times more Omega 6, 5 times more Fiber and 2.2 times more Protein than Italian Bread.
• Both Italian Bread and Oil Roasted Almonds have similar amounts of Sugars per 14 oz.
• Both Italian Bread as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.