Comparing Nutrients in 1 kilogram Whole Wheat French Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Wheat French Bread	Almonds	Recommended Dietary Allowance
Energy	82.4% 2390kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	119% 38g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	166% 216g	130g per day for Men 19-50 years
Sugars	0% 0g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	111% 42g	329% 125g	38g per day for Men 19-50 years
Protein	149% 83.3g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	435% 5.2mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	244% 39mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	240% 960μg	110% 440μg	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	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	20% 3mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Almonds	Recommended Dietary Allowance
Calcium	42% 420mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	1146% 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	94% 7.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	227% 1590mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	48% 1630mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	571% 314μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	250% 3750mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	10.8% 398g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Wheat French Bread vs Almonds:

• Whole Wheat French or Vienna Bread has 2.5 times more Vitamin B1 and 2.2 times more Vitamin B9 than Almonds.
• While Almonds contain 4.5 times more Vitamin B2 and 85.4 times more Vitamin E than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Whole Wheat French or Vienna Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Whole Wheat French Bread vs Almonds:

• Whole Wheat French or Vienna Bread has 7.7 times more Selenium, 375 times more Sodium and 9 times more Water than Almonds.
• While Almonds contain 6.4 times more Calcium, 5.5 times more Copper, 4.9 times more Iron, 5.2 times more Magnesium, 3 times more Phosphorus, 4.5 times more Potassium and 2.7 times more Zinc than Whole Wheat French or Vienna Bread.

Comparison of macro-nutrients per 1 kilogram:

• Whole Wheat French or Vienna Bread has 11.7 times more Omega 3 and 2.3 times more Carbohydrate than Almonds.
• While Almonds contain 2.4 times more Energy, 48 times more Fat, more Saturated Fat, 22.8 times more Omega 6, more Sugars, 3 times more Fiber and 2.5 times more Protein than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.