Comparing Nutrients in 1 kilogram Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Blanched Almonds	Recommended Dietary Allowance
Energy	107% 3090kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	727% 124g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	144% 187g	130g per day for Men 19-50 years
Sugars	135% 98g	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	19% 14g	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	% 16g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 44.6g	g per day for Men 19-50 years
Fiber	129% 49g	261% 99g	38g per day for Men 19-50 years
Protein	129% 72.5g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	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	69.2% 0.9mg	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	NA	123% 490μg	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	1583% 238mg	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

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	60% 600mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	95% 7.6mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	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	110% 770mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	8.75% 324g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Blanched Almonds:

• Blanched Almonds contain 2.2 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Blanched Almonds have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Blanched Almonds:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 26.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 13.9 times more Copper, 4.3 times more Iron, 8.6 times more Magnesium, 3.6 times more Manganese, 6.2 times more Phosphorus, 5.4 times more Potassium and 5.1 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 1 kilogram:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 208.8 times more Omega 3, 2.6 times more Carbohydrate, 2.1 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, 5.6 times more Fat, 14.9 times more Saturated Fat, 7.9 times more Omega 6, 2 times more Fiber and 3 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.