Comparing Nutrients in 14 ounces Toasted Multi-grain Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted Multi-grain Bread	Almonds	Recommended Dietary Allowance
Energy	39.4% 1143kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	47% 15g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	38% 27.5g	24% 17.3g	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	14.6% 10.6g	0.6% 0.44g	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	% 7.3g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	84.6% 32g	131% 49.6g	38g per day for Men 19-50 years
Protein	103% 57.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	69.5% 278μg	43.7% 175μg	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	0.44% 0.4mg	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	10.6% 1.6mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Almonds	Recommended Dietary Allowance
Calcium	44% 441mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	455% 4.1mg	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	135% 10.8mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	380% 8.74mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	110% 1643mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Multi-grain Bread vs Almonds:

• Toasted Multi-grain Bread with Whole-grain has 1.2 times more Vitamin B3, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 8 times more Vitamin B2, 1.3 times more Vitamin B5 and 64.1 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Multi-grain Bread vs Almonds:

• Toasted Multi-grain Bread with Whole-grain has 8.7 times more Selenium and 414 times more Sodium than Almonds.
• While Almonds contain 2.4 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.9 times more Phosphorus, 2.9 times more Potassium and 1.7 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Multi-grain Bread with Whole-grain has 74.3 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 24.3 times more Fructose than Almonds.
• While Almonds contain 2 times more Energy, 10.9 times more Fat, 4 times more Saturated Fat, 6.8 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.