Comparing Nutrients in 14 ounces Bread, white, commercially prepared, low sodium, no salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Roasted Almonds	Recommended Dietary Allowance
Energy	36.5% 1060kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	64% 83.4g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	24% 9.13g	114% 43.3g	38g per day for Men 19-50 years
Protein	58% 32.5g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	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	156% 1.87mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.8mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	110% 441μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	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	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	43% 429mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	150% 12mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	53.3% 373mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	163% 89.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	119% 13mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bread, white, commercially prepared, low sodium, no salt vs Roasted Almonds:

• Bread, white, commercially prepared, low sodium, no salt has 6.1 times more Vitamin B1, 1.2 times more Vitamin B5, 2 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.5 times more Vitamin B2, 2.1 times more Vitamin B6 and 108.6 times more Vitamin E than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Dry Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Bread, white, commercially prepared, low sodium, no salt vs Roasted Almonds:

• Bread, white, commercially prepared, low sodium, no salt has 11.3 times more Selenium and 99.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Calcium, 8.7 times more Copper, 11.6 times more Magnesium, 5.8 times more Manganese, 5 times more Phosphorus, 6 times more Potassium and 5.3 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Dry Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bread, white, commercially prepared, low sodium, no salt has 3.5 times more Omega 3 and 2.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Energy, 14.6 times more Fat, 5 times more Saturated Fat, 18.3 times more Omega 6, 4.7 times more Fiber and 2.6 times more Protein than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Dry Roasted Almonds have similar amounts of Sugars per 14 oz.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.