Comparing Nutrients in 14 ounces Blanched Almonds VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Potato Bread	19%	11%	70%

Macro Nutrients

	Blanched Almonds	Potato Bread	Recommended Dietary Allowance
Energy	80.7% 2342kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	13% 12.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	144% 187g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	51.3% 37.2g	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	66% 25g	38g per day for Men 19-50 years
Protein	152% 85g	88.6% 49.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Potato Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	62% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	71% 0.92mg	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	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	1.32% 7.94IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Potato Bread	Recommended Dietary Allowance
Calcium	94% 937mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	41.5% 0.37mg	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	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	43.7% 1mg	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	209% 1465mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	99% 1488mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Potato Bread per 14 oz

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

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

• 14 ounces of Blanched Almonds have 6.7 times more Vitamin B2, 2.8 times more Vitamin B3 and 50.5 times more Vitamin E than Potato Bread.
• While 14 oz of Potato Bread contain more Vitamin A, 2.6 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Potato Bread provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Blanched Almonds as well as Potato Bread have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Potato Bread:

• 14 ounces of Blanched Almonds have 1.3 times more Calcium, 10.9 times more Copper, 1.5 times more Iron, 9.6 times more Magnesium, 7.3 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Potato Bread.
• While 14 oz of Potato Bread contain 3 times more Selenium and 19.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Potato Bread contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 2.2 times more Energy, 16.8 times more Fat, more Saturated Fat, more Omega 6, 1.6 times more Fiber and 1.7 times more Protein than Potato Bread.
• While 14 oz of Potato Bread contain 2.5 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• 14 ounces of Potato Bread provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Potato Bread provide inadequate amounts of Omega 3 in 14 ounces.