Comparing Nutrients in 1 kilogram Blanched Almonds VS Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bread	16%	15%	69%

Macro Nutrients

	Blanched Almonds	Bread	Recommended Dietary Allowance
Energy	203% 5900kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	366% 475g	130g per day for Men 19-50 years
Sugars	64% 46.3g	79% 57.3g	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	0% 0g	32% 23.3g	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	% 0.3g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	105% 40g	38g per day for Men 19-50 years
Protein	382% 214g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	343% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	164% 8.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	213% 850μg	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	2.22% 2mg	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	1583% 238mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bread	Recommended Dietary Allowance
Calcium	236% 2360mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	164% 1.48mg	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	410% 32.8mg	450% 36mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	446% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	184% 1290mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	524% 288μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	315% 4730mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Blanched Almonds has 2.8 times more Vitamin B2 and 125 times more Vitamin E than Bread.
• While 1 kg of Wheat Bread contains 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Bread provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Bread have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Bread:

• 1 kilogram of Blanched Almonds has 1.9 times more Calcium, 6.9 times more Copper, 6.5 times more Magnesium, 1.8 times more Manganese, 3.7 times more Phosphorus, 4.7 times more Potassium and 2.9 times more Zinc than Bread.
• While 1 kg of Wheat Bread contains 9 times more Selenium and 24.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Bread contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 2.2 times more Energy, 11.6 times more Fat, 5.7 times more Saturated Fat, 8.5 times more Omega 6, 2.5 times more Fiber and 2 times more Protein than Bread.
• While 1 kg of Wheat Bread contains 40.3 times more Omega 3, 2.5 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Bread offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3