Comparing Nutrients in 1 kilogram Wheat Reduced-calorie Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Wheat Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Energy	75% 2170kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	26.3% 8.4g	119% 38g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	327% 425g	166% 216g	130g per day for Men 19-50 years
Sugars	51% 37g	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	22.3% 16g	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	% 9.5g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	292% 111g	329% 125g	38g per day for Men 19-50 years
Protein	238% 133g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	292% 3.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 37.8mg	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	46% 0.6mg	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	228% 910μg	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	16% 2.4mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Calcium	163% 1630mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	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	364% 29mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	526% 12mg	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	213% 1490mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	553% 304μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	221% 3320mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	284% 31mg	11mg per day for Men 19-50 years
Water	10.7% 396g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wheat Reduced-calorie Bread vs Almonds:

• Wheat Reduced-calorie Bread has 1.7 times more Vitamin B1 and 2.1 times more Vitamin B9 than Almonds.
• While Almonds contain 8.1 times more Vitamin B2, 2.3 times more Vitamin B6 and 106.8 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Almonds:

• Wheat Reduced-calorie Bread has 7.4 times more Selenium, 332 times more Sodium and 9 times more Water than Almonds.
• While Almonds contain 1.7 times more Calcium, 6 times more Copper, 1.3 times more Iron, 6.3 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 4.9 times more Potassium and 2.3 times more Zinc than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 1 kilogram:

• Wheat Reduced-calorie Bread has 29.3 times more Omega 3, 2 times more Carbohydrate and 14.7 times more Fructose than Almonds.
• While Almonds contain 2.7 times more Energy, 17.1 times more Fat, 4.5 times more Saturated Fat, 11.2 times more Omega 6 and 1.6 times more Protein than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Almonds have similar amounts of Sugars and Fiber per 1 kg.
• Both Wheat Reduced-calorie Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.