Comparing Nutrients in 14 ounces Blanched Almonds VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Blanched Almonds	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	80.7% 2342kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	151% 196g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	57.4% 22g	38g per day for Men 19-50 years
Protein	152% 85g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	118% 1.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	93% 1.2mg	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	48.6% 194μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	94% 937mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	98% 0.88mg	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	163% 13mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	237% 5.44mg	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	273% 1909mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	183% 100μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	142% 2135mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.84% 142g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3 times more Vitamin B2 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 1.9 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.6 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Cracked-wheat Bread have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Blanched Almonds as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

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

• Blanched Almonds have 5.5 times more Calcium, 4.6 times more Copper, 5.2 times more Magnesium, 1.3 times more Manganese, 3.1 times more Phosphorus, 3.7 times more Potassium and 2.4 times more Zinc than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 7.9 times more Selenium and 28.3 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cracked-wheat Bread have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 2.3 times more Energy, 13.5 times more Fat, 4.3 times more Saturated Fat, 19.1 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 8.3 times more Omega 3 and 2.7 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Cracked-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.