Comparing Nutrients in 1 kilogram Almonds VS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%

Macro Nutrients

	Almonds	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Energy	200% 5790kcal	110% 3200kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	364% 5.83g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	95% 16.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	406% 528g	130g per day for Men 19-50 years
Sugars	60% 43.5g	115% 83.6g	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	67.6% 49g	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	% 34.6g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0g	g per day for Men 19-50 years
Fiber	329% 125g	92% 35g	38g per day for Men 19-50 years
Protein	378% 212g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Calcium	269% 2690mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	43.3% 0.39mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	75.7% 1.74mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	27% 920mg	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	352% 5280mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	8.56% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

Both Almonds and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Almonds vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

• Almonds have 11.2 times more Calcium, 26.4 times more Copper, 4.9 times more Iron, 24.5 times more Magnesium, 12.5 times more Manganese, 13 times more Phosphorus, 8 times more Potassium and 12 times more Zinc than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 528 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.8 times more Energy, 4.7 times more Fat, 11.2 times more Saturated Fat, 7.6 times more Omega 6, 3.6 times more Fiber and 6.8 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 194.3 times more Omega 3, 2.5 times more Carbohydrate, 1.9 times more Sugars and 44.5 times more Fructose than Almonds.
• Both Almonds as well as Rudi's, Gluten-Free Bakery, Original Sandwich Bread have insufficient amounts of Glucose and Sucrose in 1 kg.