Comparing Nutrients in 1 kilogram Almonds VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	200% 5790kcal	99% 2880kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	362% 471g	130g per day for Men 19-50 years
Sugars	60% 43.5g	96% 69.4g	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	1.5% 1.1g	37% 26.7g	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	% 1.7g	% 18.4g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0g	g per day for Men 19-50 years
Fiber	329% 125g	213% 81g	38g per day for Men 19-50 years
Protein	378% 212g	259% 145g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	175% 700μg	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	1.1% 1mg	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	1709% 256mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	269% 2690mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	341% 3.07mg	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	464% 37mg	340% 27mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	957% 22mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	353% 2470mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	651% 358μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	276% 4140mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	8.5% 315g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Toasted Multi-grain Bread:

• Almonds have 8 times more Vitamin B2, 1.3 times more Vitamin B5 and 64.1 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Toasted Multi-grain Bread:

• Almonds have 2.4 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.9 times more Phosphorus, 2.9 times more Potassium and 1.7 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 8.7 times more Selenium and 414 times more Sodium than Almonds.
• Both Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2 times more Energy, 10.9 times more Fat, 4 times more Saturated Fat, 6.8 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 74.3 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 24.3 times more Fructose than Almonds.
• Both Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.