Comparing Nutrients in 14 ounces Roasted Almonds VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Roasted Almonds	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	82% 2373kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	15% 4.77g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	220% 286g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 7.22g	g per day for Men 19-50 years
Sucrose	% 19g	% 0g	g per day for Men 19-50 years
Fiber	114% 43.3g	47% 18g	38g per day for Men 19-50 years
Protein	149% 83g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	320% 3.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	106% 1064mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	194% 2905mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.7% 26g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Roasted 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 Roasted Almonds vs Dry Bread Crumbs :

• 14 ounces of Roasted Almonds have 3 times more Vitamin B2 and 298.8 times more Vitamin E than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 12.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Bread Crumbs provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• 14 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin E
• Both Dry Roasted 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 Roasted Almonds vs Dry Bread Crumbs :

• 14 ounces of Roasted Almonds have 1.5 times more Calcium, 4.3 times more Copper, 6.5 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus, 3.6 times more Potassium and 2.3 times more Zinc than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 1.3 times more Iron, 12.6 times more Selenium and 244 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.5 times more Energy, 9.9 times more Fat, 3.4 times more Saturated Fat, 6.9 times more Omega 6, 2.4 times more Fiber and 1.6 times more Protein than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 18.6 times more Omega 3, 3.4 times more Carbohydrate, 1.3 times more Sugars and 246 times more Fructose than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3