Comparing Nutrients in 14 ounces Bread, stuffing, cornbread, dry mix, prepared VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Almonds	Recommended Dietary Allowance
Energy	24.5% 710kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	21.8% 6.97g	47% 15g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	60.4% 10.3g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	0% 0g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Almonds	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	43.7% 175μg	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	3.53% 3.18mg	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	22.5% 3.37mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	455% 4.1mg	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	46.6% 3.73mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.3% 135mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	222% 122μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	139% 2088mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	6.96% 258g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bread, stuffing, cornbread, dry mix, prepared vs Almonds:

• Bread, stuffing, cornbread, dry mix, prepared has more Vitamin A, 2.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 12.4 times more Vitamin B2, 2.9 times more Vitamin B3, 7.9 times more Vitamin B5, 3.6 times more Vitamin B6 and 30.2 times more Vitamin E than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Bread, stuffing, cornbread, dry mix, prepared vs Almonds:

• Bread, stuffing, cornbread, dry mix, prepared has 7.5 times more Selenium, 526 times more Sodium and 14.7 times more Water than Almonds.
• While Almonds contain 10.3 times more Calcium, 14.9 times more Copper, 3.9 times more Iron, 20.8 times more Magnesium, 19.1 times more Manganese, 14.1 times more Phosphorus, 11.8 times more Potassium and 13.6 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.

Comparison of macro-nutrients per 14 ounces:

• Bread, stuffing, cornbread, dry mix, prepared has 39 times more Omega 3 than Almonds.
• While Almonds contain 3.2 times more Energy, 5.7 times more Fat, 2.2 times more Saturated Fat, 4.8 times more Omega 6, more Sugars, 4.3 times more Fiber and 7.3 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.