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

Macros Ratio

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

Macro Nutrients

	Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	200% 5790kcal	87% 2520kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	87% 1.4g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	85% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	329% 427g	130g per day for Men 19-50 years
Sugars	60% 43.5g	60% 43.4g	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	30.5% 22g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0.3g	g per day for Men 19-50 years
Fiber	329% 125g	158% 60g	38g per day for Men 19-50 years
Protein	378% 212g	222% 125g	56g per day for Men 19-50 years

Vitamins

	Almonds	Commercial Whole-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	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	277% 44.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	129% 6.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	165% 2.15mg	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	105% 420μg	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	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	269% 2690mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	252% 2.27mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	945% 21.7mg	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	303% 2120mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	467% 257μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	303% 4550mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	10.5% 390g	3700g per day for Men 19-50 years

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

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

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

• Almonds have 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.
• While Commercially Prepared Whole-wheat Bread contains 6.3 times more Selenium, 455 times more Sodium and 8.8 times more Water than Almonds.
• Both Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 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.
• While Commercially Prepared Whole-wheat Bread contains 46.3 times more Omega 3, 2 times more Carbohydrate and 20.1 times more Fructose than Almonds.
• Both Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Sugars per 1 kg.
• Both Almonds as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.