Comparing Nutrients in 14 ounces Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	40.8% 1183kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	64% 83.4g	130g per day for Men 19-50 years
Sugars	62% 45g	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	8.43% 6.1g	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	% 6.6g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	57.4% 22g	114% 43.3g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Delicious White Sandwich 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	44.7% 0.54mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	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	29% 0.38mg	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	19% 75.4μg	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	42.6% 6.4mg	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

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	23.4% 234mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	26.3% 2.1mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	75.8% 1.74mg	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	39.7% 278mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	136% 2044mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	119% 13mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Roasted Almonds:

• 14 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 1.8 times more Vitamin B1 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 4.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 14.8 times more Vitamin E than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.

Comparing minerals per 14 ounces for Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Roasted Almonds:

• 14 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 5.5 times more Selenium and 171.7 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 4.5 times more Calcium, 20.7 times more Copper, 7 times more Iron, 11.2 times more Magnesium, 5.1 times more Manganese, 6.7 times more Phosphorus, 6.7 times more Potassium and 6.5 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 52 times more Omega 3, 2.4 times more Carbohydrate, 2.3 times more Sugars and 154 times more Fructose than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2 times more Energy, 6.6 times more Fat, 6.5 times more Saturated Fat, 9.1 times more Omega 6, 2 times more Fiber and 3.9 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3