Comparing Nutrients in 14 ounces Pumpernickel Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pumpernickel Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	34.2% 992kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	57% 74g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	68% 25.8g	103% 39.3g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel 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	108% 1.3mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	92% 369μg	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	11% 1.67mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	27% 270mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	142% 11.4mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	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	101% 706mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	4.07% 150g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pumpernickel Bread vs Blanched Almonds:

• Pumpernickel Bread has 1.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Vitamin B2 and 56.5 times more Vitamin E than Pumpernickel Bread.
• Both Pumpernickel Bread and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Pumpernickel 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 Pumpernickel Bread vs Blanched Almonds:

• Pumpernickel Bread has 7.7 times more Selenium, 31.4 times more Sodium and 8.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.5 times more Calcium, 3.6 times more Copper, 5 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Potassium and 2 times more Zinc than Pumpernickel Bread.
• Both Pumpernickel Bread and Blanched Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pumpernickel Bread has 23 times more Omega 3 and 2.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Energy, 16.9 times more Fat, 9 times more Saturated Fat, 10.8 times more Omega 6, 8.7 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Pumpernickel Bread.
• Both Pumpernickel Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.