Comparing Nutrients in 1 kilogram White Reduced-calorie Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	71.4% 2070kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	132% 42g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	31.2% 5.3g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	341% 443g	136% 177g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	62.8% 45.5g	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	255% 97g	276% 105g	38g per day for Men 19-50 years
Protein	155% 87g	379% 212g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Oil 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	342% 4.1mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	91% 1.18mg	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	238% 950μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	117% 2.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.56% 5mg	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	12.7% 1.9mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	94% 940mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	1061% 9.55mg	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	399% 32mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	1070% 24.6mg	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	173% 1210mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	395% 217μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	319% 4790mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Reduced-calorie Bread vs Oil Roasted Almonds:

• White Reduced-calorie Bread has 4.5 times more Vitamin B1, 2 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Vitamin B2, 2.8 times more Vitamin B6 and 136.7 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both White Reduced-calorie Bread as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for White Reduced-calorie Bread vs Oil Roasted Almonds:

• White Reduced-calorie Bread has 5.3 times more Selenium, 479 times more Sodium and 15.3 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.1 times more Calcium, 2.9 times more Copper, 11.9 times more Magnesium, 6.3 times more Manganese, 3.9 times more Phosphorus, 9.2 times more Potassium and 2.3 times more Zinc than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• White Reduced-calorie Bread has more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.9 times more Energy, 22.1 times more Fat, 7.7 times more Saturated Fat, 25.5 times more Omega 6 and 2.4 times more Protein than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Sugars and Fiber per 1 kg.
• Both White Reduced-calorie Bread as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.