Comparing Nutrients in 14 ounces Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	33% 953kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	289% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	57% 74g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	25.3% 18.4g	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	4.32% 3.14g	0% 0g	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	% 4g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.7g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	103% 39.3g	38g per day for Men 19-50 years
Protein	27% 15g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.02mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	35% 0.46mg	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	15% 59.5μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	63% 631mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	453% 4.08mg	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	157% 12.6mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	317% 7.3mg	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	31% 218mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Blanched Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.7 times more Vitamin B1 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B2, 3.1 times more Vitamin B6 and 3.3 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Blanched Almonds have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Blanched Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 23.2 times more Sodium and 9.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Calcium, 11.8 times more Copper, 24.4 times more Magnesium, 10.4 times more Manganese, 8.7 times more Phosphorus, 10 times more Potassium, 8 times more Selenium and 6.3 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Blanched Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.5 times more Carbohydrate and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Energy, 11.7 times more Fat, 4 times more Saturated Fat, 24.9 times more Omega 6, 1.4 times more Sugars, 1.9 times more Fiber and 5.6 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Blanched Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 14 oz.