Comparing Nutrients in 14 ounces Dry Mix Cornbread Bread Stuffing VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Mix Cornbread Bread Stuffing	10%	10%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry Mix Cornbread Bread Stuffing	Roasted Almonds	Recommended Dietary Allowance
Energy	53.2% 1544kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	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	234% 304g	64% 83.4g	130g per day for Men 19-50 years
Sugars	72% 52.2g	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	149% 56.8g	114% 43.3g	38g per day for Men 19-50 years
Protein	71% 39.7g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Dry Mix Cornbread Bread Stuffing	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2.02mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	174% 695μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.4% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mix Cornbread Bread Stuffing	Roasted Almonds	Recommended Dietary Allowance
Calcium	31% 310mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	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	161% 13mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	64% 448mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	214% 117μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	378% 5672mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Mix Cornbread Bread Stuffing vs Roasted Almonds:

• Dry Mix Cornbread Bread Stuffing has 6.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Vitamin B2 than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Dry Mix Cornbread Bread Stuffing as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Dry Mix Cornbread Bread Stuffing vs Roasted Almonds:

• Dry Mix Cornbread Bread Stuffing has 14.8 times more Selenium and 476.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium, 4.8 times more Copper, 6.3 times more Magnesium, 4.2 times more Manganese, 4.2 times more Phosphorus, 3.5 times more Potassium and 4.4 times more Zinc than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing and Dry Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Mix Cornbread Bread Stuffing has 4.7 times more Omega 3, 3.7 times more Carbohydrate, 2.7 times more Sugars and 1.3 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 12.5 times more Fat, 4.4 times more Saturated Fat, 12.6 times more Omega 6 and 2.1 times more Protein than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.