Comparing Nutrients in 14 ounces Toasted Commercially Prepared Whole-wheat Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	42% 1214kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	54% 70g	130g per day for Men 19-50 years
Sugars	31.6% 23g	25% 18g	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% 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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	110% 41.7g	38g per day for Men 19-50 years
Protein	115% 64.6g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	Oil 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	124% 1.5mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.3% 2.87mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	36% 0.47mg	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	26.8% 107μg	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	16.7% 2.5mg	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	51.6% 516mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	149% 2242mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	111% 12mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Commercially Prepared Whole-wheat Bread VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Commercially Prepared Whole-wheat Bread versus 14 oz of Oil Roasted Almonds 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 Oil Roasted Almonds:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 4.1 times more Vitamin B1, 1.6 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.8 times more Vitamin B2 and 41.2 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Oil Roasted Almonds 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 Oil Roasted Almonds:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 12.8 times more Selenium and 565 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.2 times more Calcium, 1.4 times more Copper, 2.8 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Oil Roasted Almonds contain similar levels of Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 2.9 times more Carbohydrate and 1.3 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2 times more Energy, 13.6 times more Fat, 4.6 times more Saturated Fat, 19.1 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.