Comparing Nutrients in 1 kilogram Almonds VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	200% 5790kcal	105% 3050kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	27.3% 8.74g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	169% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	434% 564g	130g per day for Men 19-50 years
Sugars	60% 43.5g	58.2% 42.2g	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	176% 67g	38g per day for Men 19-50 years
Protein	378% 212g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Almonds	Bread, whole-wheat, prepared from recipe, toasted	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	222% 2.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	152% 1.97mg	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	168% 670μg	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	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	269% 2690mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	309% 2.78mg	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	425% 34mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	899% 20.7mg	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	293% 2050mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	101% 3450mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	773% 425μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	254% 3810mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	7.03% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Bread, whole-wheat, prepared from recipe, toasted:

• Almonds have 5.1 times more Vitamin B2, 1.4 times more Vitamin B5 and 30.5 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B3 per 1 kg.
• Both Almonds as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Bread, whole-wheat, prepared from recipe, toasted:

• Almonds have 7.5 times more Calcium, 3.7 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 10.4 times more Selenium and 381 times more Sodium than Almonds.
• Both Almonds and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.9 times more Energy, 8.5 times more Fat, 4.4 times more Saturated Fat, 4.3 times more Omega 6, 1.9 times more Fiber and 2.3 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 116.3 times more Omega 3 and 2.6 times more Carbohydrate than Almonds.
• Both Almonds and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Sugars per 1 kg.
• Both Almonds as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.