Comparing Nutrients in 14 ounces Breadnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Breadnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	29.7% 861kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	4.05% 3.93g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.48% 1.6g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	NA	110% 41.7g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	36% 0.47mg	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	65.5% 262μg	26.8% 107μg	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	121% 109mg	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	NA	687% 103mg	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

	Breadnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	39% 389mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	637% 5.73mg	421% 3.8mg	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	104% 8.3mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	425% 9.76mg	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	38% 266mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	138% 4695mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	111% 12mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Breadnuts versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Breadnuts vs Oil Roasted Almonds:

• 14 ounces of Breadnuts have 4.8 times more Vitamin B5, 3.4 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.7 times more Vitamin B1, 14.2 times more Vitamin B2 and 4.2 times more Vitamin B3 than Raw Breadnut Tree Seeds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Breadnut Tree Seeds as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Breadnuts vs Oil Roasted Almonds:

• 14 ounces of Breadnuts have 1.5 times more Copper, 1.7 times more Potassium and 31 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3 times more Calcium, 1.8 times more Iron, 4 times more Magnesium, 13.8 times more Manganese, 7 times more Phosphorus and 2.7 times more Zinc than Raw Breadnut Tree Seeds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Breadnuts have more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.8 times more Energy, 55.7 times more Fat, 15.8 times more Saturated Fat, 33.3 times more Omega 6 and 3.6 times more Protein than Raw Breadnut Tree Seeds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3