Comparing Nutrients in 1 kilogram Pumpernickel Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pumpernickel Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	86.2% 2500kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	128% 41g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	365% 475g	162% 210g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	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	171% 65g	287% 109g	38g per day for Men 19-50 years
Protein	155% 87g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel 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	273% 3.27mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	235% 3.05mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.04mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	233% 930μg	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	28% 4.2mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	68% 680mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	359% 28.7mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	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	254% 1780mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	397% 5960mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	301% 33mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Pumpernickel Bread versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pumpernickel Bread vs Roasted Almonds:

• 1 kilogram of Pumpernickel Bread has 4.2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.9 times more Vitamin B2 and 56.9 times more Vitamin E than Pumpernickel Bread.
• Both Pumpernickel Bread and Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• Both Pumpernickel Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Pumpernickel Bread vs Roasted Almonds:

• 1 kilogram of Pumpernickel Bread has 12.3 times more Selenium and 198.7 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.9 times more Calcium, 3.8 times more Copper, 1.3 times more Iron, 5.2 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 3.4 times more Potassium and 2.2 times more Zinc than Pumpernickel Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpernickel Bread has 9.2 times more Omega 3 and 2.3 times more Carbohydrate than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.4 times more Energy, 16.9 times more Fat, 9.4 times more Saturated Fat, 11.3 times more Omega 6, 9.2 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Pumpernickel Bread.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3