Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Commercial Whole-wheat Bread	Almonds	Recommended Dietary Allowance
Energy	87% 2520kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	119% 38g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	329% 427g	166% 216g	130g per day for Men 19-50 years
Sugars	60% 43.4g	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	30.5% 22g	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	% 10.7g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 39.5g	g per day for Men 19-50 years
Fiber	158% 60g	329% 125g	38g per day for Men 19-50 years
Protein	222% 125g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	328% 3.94mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	105% 420μg	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	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	177% 26.6mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Almonds	Recommended Dietary Allowance
Calcium	161% 1610mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	309% 24.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	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	303% 2120mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Whole-wheat Bread vs Almonds:

• Commercially Prepared Whole-wheat Bread has 1.9 times more Vitamin B1, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 6.8 times more Vitamin B2 and 9.6 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Commercially Prepared Whole-wheat Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial Whole-wheat Bread vs Almonds:

• Commercially Prepared Whole-wheat Bread has 6.3 times more Selenium, 455 times more Sodium and 8.8 times more Water than Almonds.
• While Almonds contain 1.7 times more Calcium, 4.5 times more Copper, 1.5 times more Iron, 3.6 times more Magnesium, 2.3 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Almonds have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercially Prepared Whole-wheat Bread has 46.3 times more Omega 3, 2 times more Carbohydrate and 20.1 times more Fructose than Almonds.
• While Almonds contain 2.3 times more Energy, 14.3 times more Fat, 5.3 times more Saturated Fat, 8.5 times more Omega 6, 2.1 times more Fiber and 1.7 times more Protein than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Almonds have similar amounts of Sugars per 1 kg.
• Both Commercially Prepared Whole-wheat Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.