Comparing Nutrients in 1 kilogram Cinnamon Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cinnamon Bread	11%	19%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cinnamon Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	87.2% 2530kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	54.5% 53g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	253% 4.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	184% 31.2g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	341% 444g	144% 187g	130g per day for Men 19-50 years
Sugars	195% 141g	64% 46.3g	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	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	92% 35g	261% 99g	38g per day for Men 19-50 years
Protein	126% 70.5g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Cinnamon Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28.2mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	88.5% 1.15mg	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	140% 560μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	33.3% 5mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	71% 710mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	1141% 10.3mg	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	318% 25.4mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	NA	798% 18.4mg	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	81.4% 570mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	259% 3880mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	11.3% 419g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cinnamon Bread vs Blanched Almonds:

• Cinnamon Bread has 1.7 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.9 times more Vitamin B2, 4.3 times more Vitamin B6 and 47.5 times more Vitamin E than Cinnamon Bread.
• Both Cinnamon Bread and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Cinnamon Bread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cinnamon Bread vs Blanched Almonds:

• Cinnamon Bread has 3.8 times more Selenium, 20.4 times more Sodium and 9.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Calcium, 16 times more Copper, 1.3 times more Iron, 24.4 times more Magnesium, 8.4 times more Phosphorus, 8.9 times more Potassium and 6.1 times more Zinc than Cinnamon Bread.

Comparison of macro-nutrients per 1 kilogram:

• Cinnamon Bread has 101 times more Omega 3, 2.4 times more Carbohydrate and 3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Energy, 9.9 times more Fat, more Saturated Fat, 4 times more Omega 6, 2.8 times more Fiber and 3 times more Protein than Cinnamon Bread.
• Both Cinnamon Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.