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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	33% 953kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	64% 83.4g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	114% 43.3g	38g per day for Men 19-50 years
Protein	27% 15g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	63% 631mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	119% 13mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.26% 9.57g	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 Roasted Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 6.6 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Vitamin B2, 3.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dry Roasted 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 Roasted Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 147 times more Sodium and 18.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Calcium, 12.6 times more Copper, 25.4 times more Magnesium, 12.7 times more Manganese, 8.6 times more Phosphorus, 10.8 times more Potassium, 5 times more Selenium and 7 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dry Roasted 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 2.2 times more Carbohydrate and 79 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Energy, 11.8 times more Fat, 4.2 times more Saturated Fat, 26.1 times more Omega 6, 1.5 times more Sugars, 2.1 times more Fiber and 5.5 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 14 oz.