Comparing Nutrients in 14 ounces Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Almonds	14%	72%	14%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Almonds	Recommended Dietary Allowance
Energy	42.3% 1226kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	38.2% 37g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	47% 15g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.23g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	53.7% 39g	24% 17.3g	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	7.6% 5.5g	0.6% 0.44g	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	% 6.4g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	51% 19.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	43.7% 175μg	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	678% 102mg	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 & Hearty Whole Grain Bread	Almonds	Recommended Dietary Allowance
Calcium	24% 238mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	455% 4.1mg	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	37.7% 3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.7% 306mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	135% 2024mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Almonds:

• Almonds contain 3.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Almonds have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Almonds:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 510 times more Sodium than Almonds.
• While Almonds contain 4.5 times more Calcium, 13.9 times more Copper, 4.9 times more Iron, 8.7 times more Magnesium, 4.3 times more Manganese, 6.2 times more Phosphorus, 6 times more Potassium and 5.4 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparison of macro-nutrients per 14 ounces:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 278.3 times more Omega 3, 2.3 times more Carbohydrate, 2.3 times more Sugars and 12.6 times more Fructose than Almonds.
• While Almonds contain 1.9 times more Energy, 5.3 times more Fat, 14.3 times more Saturated Fat, 7.9 times more Omega 6, 2.6 times more Fiber and 2.9 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.