Comparing Nutrients in 14 ounces White Reduced-calorie Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	28.3% 822kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	135% 176g	54% 70g	130g per day for Men 19-50 years
Sugars	26% 19g	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	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	101% 38.5g	110% 41.7g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	136% 1.63mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.5mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	94% 377μg	26.8% 107μg	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% 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	5.03% 0.75mg	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	37.3% 373mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	158% 12.7mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	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	68.6% 480mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	111% 12mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of White Reduced-calorie Bread vs Oil Roasted Almonds:

• White Reduced-calorie Bread has 4.5 times more Vitamin B1, 2 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Vitamin B2, 2.8 times more Vitamin B6 and 136.7 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both White Reduced-calorie Bread as well as Oil Roasted Almonds 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 Oil Roasted Almonds:

• White Reduced-calorie Bread has 5.3 times more Selenium, 479 times more Sodium and 15.3 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.1 times more Calcium, 2.9 times more Copper, 11.9 times more Magnesium, 6.3 times more Manganese, 3.9 times more Phosphorus, 9.2 times more Potassium and 2.3 times more Zinc than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• White Reduced-calorie Bread has more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.9 times more Energy, 22.1 times more Fat, 7.7 times more Saturated Fat, 25.5 times more Omega 6 and 2.4 times more Protein than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Sugars and Fiber per 14 oz.
• Both White Reduced-calorie Bread as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.