Comparing Nutrients in 14 ounces White Reduced-calorie Bread VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Energy	28.3% 822kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	146% 190g	130g per day for Men 19-50 years
Sugars	26% 19g	198% 144g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	101% 38.5g	50% 19g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.5mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11% 0.14mg	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	94% 377μg	72.4% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46.3% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.44% 0.4mg	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	5.03% 0.75mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Calcium	37.3% 373mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	200% 1.8mg	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	158% 12.7mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	148% 3.4mg	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	68.6% 480mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	4.6% 170g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of White Reduced-calorie Bread vs Almond paste:

• White Reduced-calorie Bread has 5 times more Vitamin B1, 2.6 times more Vitamin B3, 4.1 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin B12 than Almond paste.
• While Almond paste contains 1.4 times more Vitamin B2 and 71.3 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Vitamin B6 per 14 oz.
• Both White Reduced-calorie Bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for White Reduced-calorie Bread vs Almond paste:

• White Reduced-calorie Bread has 2 times more Iron, 5.2 times more Selenium, 53.2 times more Sodium and 3 times more Water than Almond paste.
• While Almond paste contains 1.8 times more Calcium, 1.4 times more Copper, 5.7 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus and 4.1 times more Potassium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• White Reduced-calorie Bread has 2 times more Fiber than Almond paste.
• While Almond paste contains 2.2 times more Energy, 11.1 times more Fat, 4.8 times more Saturated Fat, 7.1 times more Omega 3, 10.5 times more Omega 6 and 7.6 times more Sugars than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Carbohydrate and Protein per 14 oz.
• Both White Reduced-calorie Bread as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.