Comparing Nutrients in 1 kilogram Whole Wheat French Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Whole Wheat French Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	82.4% 2390kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	128% 41g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	162% 210g	130g per day for Men 19-50 years
Sugars	0% 0g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	111% 42g	287% 109g	38g per day for Men 19-50 years
Protein	149% 83.3g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	244% 39mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	105% 1.36mg	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	240% 960μg	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	42% 420mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	970% 22.3mg	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	227% 1590mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	48% 1630mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	571% 314μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	250% 3750mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	301% 33mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.65% 24g	3700g per day for Men 19-50 years

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

• Whole Wheat French or Vienna Bread has 6.8 times more Vitamin B1 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.8 times more Vitamin B2 and 79.7 times more Vitamin E than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Whole Wheat French or Vienna Bread as well as Dry Roasted 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 Roasted Almonds:

• Whole Wheat French or Vienna Bread has 15.7 times more Selenium, 125 times more Sodium and 16.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.4 times more Calcium, 5.8 times more Copper, 5 times more Iron, 5.4 times more Magnesium, 3 times more Phosphorus, 4.4 times more Potassium and 2.9 times more Zinc than Whole Wheat French or Vienna Bread.

Comparison of macro-nutrients per 1 kilogram:

• Whole Wheat French or Vienna Bread has 3.5 times more Omega 3 and 2.3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Energy, 50.5 times more Fat, more Saturated Fat, 23.9 times more Omega 6, more Sugars, 2.6 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 Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.