Comparing Nutrients in 14 ounces Almonds VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	79.2% 2298kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	42.3% 7.2g	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	144% 187g	130g per day for Men 19-50 years
Sugars	24% 17.3g	38% 27.5g	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	14.6% 10.6g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0g	g per day for Men 19-50 years
Fiber	131% 49.6g	84.6% 32g	38g per day for Men 19-50 years
Protein	150% 84g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Multi-grain 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	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	87.3% 1.14mg	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	69.5% 278μg	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	678% 102mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	107% 1068mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	135% 1.2mg	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	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	380% 8.74mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Toasted Multi-grain Bread:

• Almonds have 8 times more Vitamin B2, 1.3 times more Vitamin B5 and 64.1 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Toasted Multi-grain Bread:

• Almonds have 2.4 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.9 times more Phosphorus, 2.9 times more Potassium and 1.7 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 8.7 times more Selenium and 414 times more Sodium than Almonds.
• Both Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2 times more Energy, 10.9 times more Fat, 4 times more Saturated Fat, 6.8 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 74.3 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 24.3 times more Fructose than Almonds.
• Both Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.