Comparing Nutrients in 1 kilogram Roasted Almonds VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Roasted Almonds	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	206% 5980kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	8.8% 2.82g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	333% 433g	130g per day for Men 19-50 years
Sugars	67% 48.6g	33.4% 24g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	124% 47g	38g per day for Men 19-50 years
Protein	374% 210g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	113% 5.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	63% 0.82mg	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	138% 550μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	1593% 239mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	268% 2680mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	89% 0.8mg	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	466% 37.3mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	443% 10mg	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	673% 4710mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	421% 6310mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	12.8% 472g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Canned Boston Brown Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Canned Boston Brown Bread:

• 1 kilogram of Roasted Almonds has 5.5 times more Vitamin B1, 10.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B6, 5 times more Vitamin B9 and 74.7 times more Vitamin E than Canned Boston Brown Bread.
• While 1 kg of Canned Boston Brown Bread contains more Vitamin A, 1.8 times more Vitamin B5 and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Canned Boston Brown Bread have insufficient amounts of Vitamin B1
• Both Dry Roasted Almonds as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Canned Boston Brown Bread:

• 1 kilogram of Roasted Almonds has 3.8 times more Calcium, 13.7 times more Copper, 1.8 times more Iron, 4.4 times more Magnesium, 2.2 times more Manganese, 4.2 times more Phosphorus, 2.2 times more Potassium and 6.6 times more Zinc than Canned Boston Brown Bread.
• While 1 kg of Canned Boston Brown Bread contains 11 times more Selenium and 210.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 3.1 times more Energy, 35 times more Fat, 14.5 times more Saturated Fat, 25.3 times more Omega 6, 2 times more Sugars, 2.3 times more Fiber and 4 times more Protein than Canned Boston Brown Bread.
• While 1 kg of Canned Boston Brown Bread contains 5.2 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3