Comparing Nutrients in 1 kilogram Bread, white, commercially prepared (includes soft bread crumbs) VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Roasted Almonds	Recommended Dietary Allowance
Energy	92% 2660kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	34.3% 33.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	128% 41g	32g per day for Men 19-50 years
Omega 3	104% 1.66g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	380% 494g	162% 210g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	33.5% 24.3g	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	% 15.7g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.5g	g per day for Men 19-50 years
Fiber	71% 27g	287% 109g	38g per day for Men 19-50 years
Protein	158% 88.5g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	444% 5.33mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	278% 1110μg	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	14.7% 2.2mg	1593% 239mg	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

	Bread, white, commercially prepared (includes soft bread crumbs)	Roasted Almonds	Recommended Dietary Allowance
Calcium	144% 1440mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	12.2% 489μg	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	451% 36mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	140% 980mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	400% 220μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	9.84% 364g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) vs Roasted Almonds:

• Bread, white, commercially prepared (includes soft bread crumbs) have 6.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 2 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.9 times more Vitamin B2, 1.6 times more Vitamin B6 and 108.6 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Dry Roasted 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Roasted Almonds:

• Bread, white, commercially prepared (includes soft bread crumbs) have 11 times more Selenium and 163.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Calcium, 10.9 times more Copper, 12.1 times more Magnesium, 4.2 times more Manganese, 4.8 times more Phosphorus, 5.7 times more Potassium and 4.5 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Dry Roasted Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, white, commercially prepared (includes soft bread crumbs) have 16.6 times more Omega 3, 2.4 times more Carbohydrate and 243 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Energy, 15.8 times more Fat, 5.9 times more Saturated Fat, 9.1 times more Omega 6, 4 times more Fiber and 2.4 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Dry Roasted Almonds have similar amounts of Sugars per 1 kg.
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.