Comparing Nutrients in 14 ounces Blanched Almonds VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Blanched Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Energy	80.7% 2342kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	65.5% 21g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	127% 166g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	20.2% 14.6g	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	3.4% 2.46g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	152% 85g	59.3% 33g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	25.3% 0.33mg	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	185% 738μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	94% 937mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	47.6% 0.43mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	76% 1.75mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Garlic bread, frozen:

• Blanched Almonds have 3.9 times more Vitamin B2, 1.4 times more Vitamin B6 and 20.1 times more Vitamin E than Garlic bread, frozen.
• While Garlic bread, frozen contains more Vitamin A, 2.4 times more Vitamin B1, 2.1 times more Vitamin B5, 3.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Garlic bread, frozen have similar amounts of Vitamin B3 per 14 oz.
• Both Blanched Almonds as well as Garlic bread, frozen have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Garlic bread, frozen:

• Blanched Almonds have 8.7 times more Calcium, 9.5 times more Copper, 11.7 times more Magnesium, 4.2 times more Manganese, 5.5 times more Phosphorus, 6.4 times more Potassium and 3.4 times more Zinc than Garlic bread, frozen.
• While Garlic bread, frozen contains 5.2 times more Selenium and 28.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Garlic bread, frozen have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.7 times more Energy, 3.2 times more Fat, 2.3 times more Omega 6, 1.3 times more Sugars, 4 times more Fiber and 2.6 times more Protein than Garlic bread, frozen.
• While Garlic bread, frozen contains 1.3 times more Saturated Fat, 9.5 times more Omega 3 and 2.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Garlic bread, frozen have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.