Comparing Nutrients in 14 ounces Commercial Whole-wheat Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Commercial Whole-wheat Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	34.5% 1000kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	8.95% 2.87g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 170g	57% 74g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 17.7g	g per day for Men 19-50 years
Fiber	62.7% 24g	103% 39.3g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	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	130% 1.56mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	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	41.7% 167μg	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	70.4% 10.6mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	64% 639mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	453% 4.08mg	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	123% 9.8mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	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	120% 841mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Commercial Whole-wheat Bread vs Blanched Almonds:

• Commercially Prepared Whole-wheat Bread has 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Vitamin B2 and 8.9 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Blanched Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Commercially Prepared Whole-wheat Bread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Commercial Whole-wheat Bread vs Blanched Almonds:

• Commercially Prepared Whole-wheat Bread has 8 times more Selenium, 23.9 times more Sodium and 8.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Calcium, 4.5 times more Copper, 1.3 times more Iron, 3.6 times more Magnesium, 2.3 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Blanched Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Commercially Prepared Whole-wheat Bread has 34.8 times more Omega 3, 2.3 times more Carbohydrate and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Energy, 15 times more Fat, 5.5 times more Saturated Fat, 8.6 times more Omega 6, 1.7 times more Fiber and 1.7 times more Protein than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Blanched Almonds have similar amounts of Sugars per 14 oz.
• Both Commercially Prepared Whole-wheat Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.