Comparing Nutrients in 14 ounces Roasted Almonds VS Bread, stuffing, cornbread, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Roasted Almonds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	82% 2373kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	60.4% 10.3g	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	67% 87g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	0% 0g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	149% 83g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	11.6% 0.15mg	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	96% 385μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.53% 3.18mg	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	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	106% 1064mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	30.4% 0.27mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	19.7% 0.45mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	139% 2088mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	6.96% 258g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Bread, stuffing, cornbread, dry mix, prepared per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Bread, stuffing, cornbread, dry mix, prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Bread, stuffing, cornbread, dry mix, prepared:

• 14 ounces of Roasted Almonds have 13 times more Vitamin B2, 2.9 times more Vitamin B3, 5.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 28.1 times more Vitamin E than Bread, stuffing, cornbread, dry mix, prepared.
• While 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• 14 ounces of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5
• Both Dry Roasted Almonds as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Bread, stuffing, cornbread, dry mix, prepared:

• 14 ounces of Roasted Almonds have 10.3 times more Calcium, 15.9 times more Copper, 4 times more Iron, 21.5 times more Magnesium, 19.6 times more Manganese, 13.9 times more Phosphorus, 11.5 times more Potassium and 14.4 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.
• While 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain 15.4 times more Selenium and 175.3 times more Sodium than Dry Roasted Almonds.
• 14 ounces of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 3.3 times more Energy, 6 times more Fat, 2.3 times more Saturated Fat, 5 times more Omega 6, more Sugars, 3.8 times more Fiber and 7.2 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• While 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain 11.7 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Bread, stuffing, cornbread, dry mix, prepared offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3