Comparing Nutrients in 14 ounces Toasted Protein Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Protein Bread	20%	8%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Toasted Protein Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	37% 1072kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	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	147% 191g	64% 83.4g	130g per day for Men 19-50 years
Sugars	7.9% 5.7g	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	34.5% 13g	114% 43.3g	38g per day for Men 19-50 years
Protein	94% 52.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Toasted Protein Bread	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	105% 1.26mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	98% 393μg	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	9.53% 1.43mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Protein Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	54% 540mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	226% 18mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	107% 750mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	261% 144μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	119% 13mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Protein Bread vs Roasted Almonds:

• Toasted Protein Bread with Gluten has 4.1 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 66.4 times more Vitamin E than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Toasted Protein Bread with Gluten as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Protein Bread vs Roasted Almonds:

• Toasted Protein Bread with Gluten has 1.2 times more Iron, 18.1 times more Selenium and 148 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Calcium, 5.4 times more Copper, 5 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium and 2.8 times more Zinc than Toasted Protein Bread with Gluten.

Comparison of macro-nutrients per 14 ounces:

• Toasted Protein Bread with Gluten has 6.5 times more Omega 3 and 2.3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Energy, 21.9 times more Fat, 11.2 times more Saturated Fat, 12.4 times more Omega 6, 3.4 times more Sugars, 3.3 times more Fiber and 1.6 times more Protein than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.