Comparing Nutrients in 1 kilogram Blanched Almonds VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Blanched Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Energy	203% 5900kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	165% 53g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	317% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	321% 417g	130g per day for Men 19-50 years
Sugars	64% 46.3g	51% 37g	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	8.55% 6.2g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	65.8% 25g	38g per day for Men 19-50 years
Protein	382% 214g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	385% 4.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	64% 0.83mg	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	465% 1860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	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	15% 90IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	246% 295μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	236% 2360mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	120% 1.08mg	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	381% 30.5mg	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	192% 4.4mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	302% 166μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Garlic bread, frozen:

• Blanched Almonds have 3.9 times more Vitamin B2, 1.4 times more Vitamin B6 and 20.1 times more Vitamin E than Garlic bread, frozen.
• While Garlic bread, frozen contains more Vitamin A, 2.4 times more Vitamin B1, 2.1 times more Vitamin B5, 3.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Garlic bread, frozen have similar amounts of Vitamin B3 per 1 kg.
• Both Blanched Almonds as well as Garlic bread, frozen have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Garlic bread, frozen:

• Blanched Almonds have 8.7 times more Calcium, 9.5 times more Copper, 11.7 times more Magnesium, 4.2 times more Manganese, 5.5 times more Phosphorus, 6.4 times more Potassium and 3.4 times more Zinc than Garlic bread, frozen.
• While Garlic bread, frozen contains 5.2 times more Selenium and 28.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Garlic bread, frozen have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.7 times more Energy, 3.2 times more Fat, 2.3 times more Omega 6, 1.3 times more Sugars, 4 times more Fiber and 2.6 times more Protein than Garlic bread, frozen.
• While Garlic bread, frozen contains 1.3 times more Saturated Fat, 9.5 times more Omega 3 and 2.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Garlic bread, frozen have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.