Comparing Nutrients in 14 ounces Blanched Almonds VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Blanched Almonds	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	80.7% 2342kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	156% 203g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	62% 45g	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	8.43% 6.1g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	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	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	35% 5.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	29% 0.38mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	42.6% 6.4mg	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	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	94% 937mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	23.4% 0.21mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	75.8% 1.74mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	136% 2044mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Blanched Almonds have 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 14.8 times more Vitamin E than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.

Comparing minerals per 14 ounces for Blanched Almonds vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Blanched Almonds have 4 times more Calcium, 19.4 times more Copper, 6.2 times more Iron, 10.7 times more Magnesium, 4.2 times more Manganese, 6.9 times more Phosphorus, 6.2 times more Potassium and 5.8 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 3.4 times more Selenium and 27.1 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 2 times more Energy, 6.5 times more Fat, 6.3 times more Saturated Fat, 8.7 times more Omega 6, 1.8 times more Fiber and 4 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 130 times more Omega 3, 2.7 times more Carbohydrate, 2.4 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Glucose and Sucrose in 14 oz.