Comparing Nutrients in 14 ounces Roasted Almonds VS Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Roasted Almonds	Rice Bran Bread	Recommended Dietary Allowance
Energy	82% 2373kcal	33.3% 964kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	38.6% 6.56g	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	133% 173g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	25.6% 18.5g	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	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	51% 19.4g	38g per day for Men 19-50 years
Protein	149% 83g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rice Bran Bread	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	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	61.6% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	82% 1.06mg	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	85.3% 341μg	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	632% 95mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rice Bran Bread	Recommended Dietary Allowance
Calcium	106% 1064mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	81% 0.73mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	274% 6.3mg	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	101% 706mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	207% 114μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	71% 1068mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Rice Bran Bread:

• Dry Roasted Almonds have 4 times more Vitamin B2 and 36.8 times more Vitamin E than Rice Bran Bread.
• While Rice Bran Bread contains 8.5 times more Vitamin B1, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Rice Bran Bread:

• Dry Roasted Almonds have 3.9 times more Calcium, 6 times more Copper, 3.5 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium and 2.5 times more Zinc than Rice Bran Bread.
• While Rice Bran Bread contains 14.4 times more Selenium, 89.7 times more Sodium and 17 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Rice Bran Bread have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 2.5 times more Energy, 11.4 times more Fat, 5.8 times more Saturated Fat, 7.8 times more Omega 6, 2.2 times more Fiber and 2.4 times more Protein than Rice Bran Bread.
• While Rice Bran Bread contains 10.6 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Rice Bran Bread have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Almonds as well as Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.