Comparing Nutrients in 1 kilogram Blanched Almonds VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Blanched Almonds	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	203% 5900kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	22% 7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	380% 494g	130g per day for Men 19-50 years
Sugars	64% 46.3g	78.2% 56.7g	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	33.5% 24.3g	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	% 15.7g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	71% 27g	38g per day for Men 19-50 years
Protein	382% 214g	158% 88.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bread, white, commercially prepared (includes soft bread crumbs)	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	444% 5.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	67% 0.87mg	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	278% 1110μg	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	1583% 238mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	236% 2360mg	144% 1440mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.2% 489μg	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	451% 36mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	233% 5.36mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	400% 220μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	9.84% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Bread, white, commercially prepared (includes soft bread crumbs):

• Blanched Almonds have 2.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 108 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Bread, white, commercially prepared (includes soft bread crumbs):

• Blanched Almonds have 1.6 times more Calcium, 10.2 times more Copper, 11.7 times more Magnesium, 3.4 times more Manganese, 4.9 times more Phosphorus, 5.2 times more Potassium and 4 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 6.9 times more Selenium and 25.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 2.2 times more Energy, 15.8 times more Fat, 5.7 times more Saturated Fat, 8.7 times more Omega 6, 3.7 times more Fiber and 2.4 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 41.5 times more Omega 3, 2.6 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Sugars per 1 kg.
• Both Blanched Almonds as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.