Comparing Nutrients in 1 kilogram Almonds VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Almonds	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	200% 5790kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	48% 8.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	354% 460g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	71% 27g	38g per day for Men 19-50 years
Protein	378% 212g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Almonds	English muffins, plain, enriched, without calcium propionate(includes sourdough)	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	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	216% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	243% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	89.2% 4.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	33% 0.43mg	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	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	269% 2690mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	143% 1.3mg	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	464% 37mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	155% 3.57mg	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	190% 1330mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	309% 4640mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• Almonds have 4 times more Vitamin B2 and 3.2 times more Vitamin B6 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds and English muffins, plain, enriched, without calcium propionate(includes sourdough) have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Almonds as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• Almonds have 5.2 times more Calcium, 8 times more Copper, 1.5 times more Iron, 12.9 times more Magnesium, 6.1 times more Manganese, 3.6 times more Phosphorus, 5.6 times more Potassium and 4.5 times more Zinc than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 464 times more Sodium and 9.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2.5 times more Energy, 27.7 times more Fat, 14.7 times more Saturated Fat, 15.2 times more Omega 6, 4.6 times more Fiber and 2.7 times more Protein than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 25 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.