Comparing Nutrients in 14 ounces Toasted Commercially Prepared Whole-wheat Bread VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Almond paste	8%	52%	40%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Almond paste	Recommended Dietary Allowance
Energy	42% 1214kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	146% 190g	130g per day for Men 19-50 years
Sugars	31.6% 23g	198% 144g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	50% 19g	38g per day for Men 19-50 years
Protein	115% 64.6g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.3% 2.87mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	11% 0.14mg	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	51.6% 206μg	72.4% 290μg	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	0.44% 0.4mg	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	16.7% 2.5mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Almond paste	Recommended Dietary Allowance
Calcium	51.6% 516mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	200% 1.8mg	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	147% 11.7mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	148% 3.4mg	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	172% 1203mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	149% 2242mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	2.6% 96g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Commercially Prepared Whole-wheat Bread VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Commercially Prepared Whole-wheat Bread versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Commercially Prepared Whole-wheat Bread vs Almond paste:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 4.6 times more Vitamin B1, 4 times more Vitamin B3, 6.4 times more Vitamin B5, 6.6 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B9 and 21.5 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• 14 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Commercially Prepared Whole-wheat Bread vs Almond paste:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.5 times more Copper, 1.9 times more Iron, 3 times more Manganese, 12.5 times more Selenium, 62.8 times more Sodium and 1.5 times more Zinc than Almond paste.
• While 14 oz of Almond paste contain 1.3 times more Calcium and 1.3 times more Magnesium than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Almond paste contain similar levels of Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.6 times more Fiber and 1.8 times more Protein than Almond paste.
• While 14 oz of Almond paste contain 1.5 times more Energy, 6.8 times more Fat, 2.9 times more Saturated Fat, 6.4 times more Omega 3, 7.9 times more Omega 6 and 6.3 times more Sugars than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Almond paste offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3