Comparing Nutrients in 14 ounces Almonds VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Italian Bread	15%	10%	75%

Macro Nutrients

	Almonds	Italian Bread	Recommended Dietary Allowance
Energy	79.2% 2298kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	6.75% 2.16g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	147% 191g	130g per day for Men 19-50 years
Sugars	24% 17.3g	25.7% 18.6g	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	0.6% 0.44g	5.1% 3.7g	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	% 0.67g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0g	g per day for Men 19-50 years
Fiber	131% 49.6g	22% 8.33g	38g per day for Men 19-50 years
Protein	150% 84g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Italian Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	101% 405μg	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	678% 102mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Italian Bread	Recommended Dietary Allowance
Calcium	107% 1068mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	53.4% 0.48mg	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	184% 14.7mg	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	84.7% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	164% 2453mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Italian Bread:

• Almonds have 3.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 88.4 times more Vitamin E than Italian Bread.
• While Italian Bread contains 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Italian Bread:

• Almonds have 2.6 times more Calcium, 8.5 times more Copper, 10.4 times more Magnesium, 4.4 times more Manganese, 5.1 times more Phosphorus, 5.9 times more Potassium and 3.9 times more Zinc than Italian Bread.
• While Italian Bread contains 4.2 times more Selenium, 618 times more Sodium and 8.5 times more Water than Almonds.
• Both Almonds and Italian Bread have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.2 times more Energy, 18.3 times more Fat, 7 times more Saturated Fat, 10.5 times more Omega 6, 6 times more Fiber and 2.2 times more Protein than Italian Bread.
• While Italian Bread contains 45.3 times more Omega 3, 2.2 times more Carbohydrate and 8.5 times more Fructose than Almonds.
• Both Almonds and Italian Bread have similar amounts of Sugars per 14 oz.
• Both Almonds as well as Italian Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.