Comparing Nutrients in 1 kilogram Almonds VS Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Almonds	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	200% 5790kcal	65% 1880kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	261% 339g	130g per day for Men 19-50 years
Sugars	60% 43.5g	36.3% 26.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	139% 53g	38g per day for Men 19-50 years
Protein	378% 212g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sprouted Wheat 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	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	146% 23.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	148% 1.93mg	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	0% 0μg	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	1709% 256mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	269% 2690mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	231% 2.08mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	157% 660mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	NA	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	251% 1760mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	316% 4740mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	13.8% 509g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Sprouted Wheat Bread:

• Almonds have 14.4 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B9 and 75.4 times more Vitamin E than Sprouted Wheat Bread.
• While Sprouted Wheat Bread contains 1.4 times more Vitamin B6 than Almonds.
• Both Almonds and Sprouted Wheat Bread have similar amounts of Vitamin B1 per 1 kg.
• Both Almonds as well as Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Sprouted Wheat Bread:

• Almonds have more Calcium, 5 times more Copper, 2 times more Iron, 4.1 times more Magnesium, 2.7 times more Phosphorus, 3.7 times more Potassium and 2.5 times more Zinc than Sprouted Wheat Bread.
• While Sprouted Wheat Bread contains 7.3 times more Selenium, 474 times more Sodium and 11.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 3.1 times more Energy, more Fat, more Saturated Fat, more Omega 6, 1.7 times more Sugars, 2.4 times more Fiber and 1.6 times more Protein than Sprouted Wheat Bread.
• While Sprouted Wheat Bread contains 1.6 times more Carbohydrate than Almonds.
• Both Almonds as well as Sprouted Wheat Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.