Comparing Nutrients in 1 kilogram Dry Mix Cornbread Bread Stuffing VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Mix Cornbread Bread Stuffing	10%	10%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Mix Cornbread Bread Stuffing	Almonds	Recommended Dietary Allowance
Energy	134% 3890kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	43.3% 42g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	29% 9.22g	119% 38g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	60.3% 10.3g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	166% 216g	130g per day for Men 19-50 years
Sugars	182% 132g	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	376% 143g	329% 125g	38g per day for Men 19-50 years
Protein	179% 100g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Dry Mix Cornbread Bread Stuffing	Almonds	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	424% 5.1mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	268% 3.48mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	305% 48.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	438% 1750μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	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	1709% 256mg	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

	Dry Mix Cornbread Bread Stuffing	Almonds	Recommended Dietary Allowance
Calcium	78% 780mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	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	406% 32.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	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	161% 1130mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	538% 296μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	953% 14290mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.24% 46g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Mix Cornbread Bread Stuffing vs Almonds:

• Dry Mix Cornbread Bread Stuffing has 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 3.3 times more Vitamin B2 and 1.7 times more Vitamin B5 than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing and Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Dry Mix Cornbread Bread Stuffing as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dry Mix Cornbread Bread Stuffing vs Almonds:

• Dry Mix Cornbread Bread Stuffing has 7.2 times more Selenium and 1429 times more Sodium than Almonds.
• While Almonds contain 3.4 times more Calcium, 4.5 times more Copper, 6.1 times more Magnesium, 4.1 times more Manganese, 4.3 times more Phosphorus, 3.6 times more Potassium and 4.2 times more Zinc than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Mix Cornbread Bread Stuffing has 15.7 times more Omega 3, 3.6 times more Carbohydrate and 3 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 11.9 times more Fat, 4.1 times more Saturated Fat, 12 times more Omega 6 and 2.1 times more Protein than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing and Almonds have similar amounts of Fiber per 1 kg.
• Both Dry Mix Cornbread Bread Stuffing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.