Comparing Nutrients in 1 kilogram Toasted Multi-grain Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted Multi-grain Bread	Almonds	Recommended Dietary Allowance
Energy	99% 2880kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	119% 38g	32g per day for Men 19-50 years
Omega 3	139% 2.23g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	362% 471g	166% 216g	130g per day for Men 19-50 years
Sugars	96% 69.4g	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	37% 26.7g	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	% 18.4g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	213% 81g	329% 125g	38g per day for Men 19-50 years
Protein	259% 145g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	203% 2.43mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	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	175% 700μg	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	1.1% 1mg	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	26.7% 4mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Almonds	Recommended Dietary Allowance
Calcium	111% 1110mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	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	340% 27mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	957% 22mg	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	353% 2470mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	651% 358μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	276% 4140mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	284% 31mg	11mg per day for Men 19-50 years
Water	8.5% 315g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Multi-grain Bread vs Almonds:

• Toasted Multi-grain Bread with Whole-grain has 1.2 times more Vitamin B3, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 8 times more Vitamin B2, 1.3 times more Vitamin B5 and 64.1 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Toasted Multi-grain Bread with Whole-grain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Multi-grain Bread vs Almonds:

• Toasted Multi-grain Bread with Whole-grain has 8.7 times more Selenium and 414 times more Sodium than Almonds.
• While Almonds contain 2.4 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.9 times more Phosphorus, 2.9 times more Potassium and 1.7 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Almonds have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Multi-grain Bread with Whole-grain has 74.3 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 24.3 times more Fructose than Almonds.
• While Almonds contain 2 times more Energy, 10.9 times more Fat, 4 times more Saturated Fat, 6.8 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.