Comparing Nutrients in 14 ounces Roasted Almonds VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Roasted Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	82% 2373kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	8.95% 2.87g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	33.8% 5.74g	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	130% 170g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.12g	g per day for Men 19-50 years
Fiber	114% 43.3g	62.7% 24g	38g per day for Men 19-50 years
Protein	149% 83g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Commercial Whole-wheat 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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	65.6% 0.85mg	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	41.7% 167μg	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	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	106% 1064mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	100% 0.9mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	375% 8.63mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Commercial Whole-wheat Bread:

• Dry Roasted Almonds have 7.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 9 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 5.1 times more Vitamin B1, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B3 per 14 oz.
• Both Dry Roasted Almonds as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Commercial Whole-wheat Bread:

• Dry Roasted Almonds have 1.7 times more Calcium, 4.8 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 2.2 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Zinc than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 12.9 times more Selenium, 151.7 times more Sodium and 16.2 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 2.4 times more Energy, 15 times more Fat, 5.7 times more Saturated Fat, 9 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 13.9 times more Omega 3, 2 times more Carbohydrate and 221 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Almonds as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.