Comparing Nutrients in 14 ounces Blanched Almonds VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Blanched Almonds	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	80.7% 2342kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	15% 4.77g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	43.8% 7.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	220% 286g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	34% 24.6g	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% 0g	13.5% 9.76g	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	% 7.22g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	47% 18g	38g per day for Men 19-50 years
Protein	152% 85g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dry Bread Crumbs	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	320% 3.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	37% 0.48mg	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	106% 425μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	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	628% 94mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	94% 937mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	112% 1mg	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	240% 19mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	159% 3.65mg	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	94% 655mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	194% 2905mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Dry Bread Crumbs per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Dry Bread Crumbs :

• 14 ounces of Blanched Almonds have 1.8 times more Vitamin B2 and 296.9 times more Vitamin E than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 5.1 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Dry Bread Crumbs provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• 14 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Dry Bread Crumbs :

• 14 ounces of Blanched Almonds have 1.3 times more Calcium, 4 times more Copper, 6.2 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 3.4 times more Potassium and 2 times more Zinc than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 1.5 times more Iron, 7.9 times more Selenium and 38.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.5 times more Energy, 9.9 times more Fat, 3.3 times more Saturated Fat, 6.6 times more Omega 6, 2.2 times more Fiber and 1.6 times more Protein than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 46.5 times more Omega 3, 3.9 times more Carbohydrate, 1.3 times more Sugars and more Fructose than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3