Comparing Nutrients in 14 ounces Blanched Almonds VS Bread, whole-wheat, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Blanched Almonds	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	80.7% 2342kcal	38% 1103kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	9.87% 3.16g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	78.6% 1.26g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	61% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	157% 204g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	21% 15.2g	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	62.7% 24g	38g per day for Men 19-50 years
Protein	152% 85g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bread, whole-wheat, prepared from recipe	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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	60.8% 0.79mg	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	64.5% 258μg	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	628% 94mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	94% 937mg	13% 131mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	325% 7.47mg	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	106% 742mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	279% 153μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	92% 1373mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Bread, whole-wheat, prepared from recipe:

• Blanched Almonds have 3.1 times more Vitamin B2 and 31.3 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.6 times more Vitamin B1, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Bread, whole-wheat, prepared from recipe have similar amounts of Vitamin B3 per 14 oz.
• Both Blanched Almonds as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Bread, whole-wheat, prepared from recipe:

• Blanched Almonds have 7.2 times more Calcium, 4.1 times more Copper, 3.3 times more Magnesium, 2.6 times more Phosphorus, 2.1 times more Potassium and 2 times more Zinc than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 12.1 times more Selenium and 18.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Bread, whole-wheat, prepared from recipe have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 2.1 times more Energy, 9.7 times more Fat, 5 times more Saturated Fat, 4.7 times more Omega 6, 1.2 times more Sugars, 1.7 times more Fiber and 2.5 times more Protein than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 79.3 times more Omega 3 and 2.8 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.