Comparing Nutrients in 14 ounces Roasted Almonds VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	82% 2373kcal	41.7% 1211kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	86.6% 1.4g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	67.2% 11.4g	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	172% 224g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	23% 16.7g	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	70% 26.6g	38g per day for Men 19-50 years
Protein	149% 83g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	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	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	98% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	60% 0.78mg	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	66.5% 266μg	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	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	106% 1064mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	123% 1.1mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	357% 8.2mg	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	116% 814mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Bread, whole-wheat, prepared from recipe, toasted per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Bread, whole-wheat, prepared from recipe, toasted:

• 14 ounces of Roasted Almonds have 5.3 times more Vitamin B2 and 28.5 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While 14 oz of Bread, whole-wheat, prepared from recipe, toasted contain 3.5 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Bread, whole-wheat, prepared from recipe, toasted:

• 14 ounces of Roasted Almonds have 7.4 times more Calcium, 4 times more Copper, 3.1 times more Magnesium, 2.3 times more Phosphorus, 2.1 times more Potassium and 2 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While 14 oz of Bread, whole-wheat, prepared from recipe, toasted contain 21.3 times more Selenium and 127 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2 times more Energy, 8.9 times more Fat, 4.7 times more Saturated Fat, 4.5 times more Omega 6, 1.6 times more Fiber and 2.3 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While 14 oz of Bread, whole-wheat, prepared from recipe, toasted contain 34.9 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3