Comparing Nutrients in 14 ounces Bread, white, commercially prepared (includes soft bread crumbs) VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Blanched Almonds	Recommended Dietary Allowance
Energy	36.4% 1056kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	57% 74g	130g per day for Men 19-50 years
Sugars	31% 22.5g	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	13.3% 9.64g	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	% 6.23g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.7g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	103% 39.3g	38g per day for Men 19-50 years
Protein	62.7% 35g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	176% 2.1mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	110% 441μg	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	5.82% 0.87mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Blanched Almonds	Recommended Dietary Allowance
Calcium	57% 572mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	4.85% 194μg	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	179% 14.3mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	55.6% 389mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	159% 87.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) vs Blanched Almonds:

• Bread, white, commercially prepared (includes soft bread crumbs) have 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 108 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Blanched Almonds:

• Bread, white, commercially prepared (includes soft bread crumbs) have 6.9 times more Selenium and 25.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Calcium, 10.2 times more Copper, 11.7 times more Magnesium, 3.4 times more Manganese, 4.9 times more Phosphorus, 5.2 times more Potassium and 4 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Blanched Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bread, white, commercially prepared (includes soft bread crumbs) have 41.5 times more Omega 3, 2.6 times more Carbohydrate, 1.2 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, 15.8 times more Fat, 5.7 times more Saturated Fat, 8.7 times more Omega 6, 3.7 times more Fiber and 2.4 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.