Comparing Nutrients in 1 kilogram Roasted Almonds VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Roasted Almonds	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	206% 5980kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	54.6% 53g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	554% 720g	130g per day for Men 19-50 years
Sugars	67% 48.6g	85.5% 62g	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	34% 24.6g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	118% 45g	38g per day for Men 19-50 years
Protein	374% 210g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dry 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	64% 0.77mg	806% 9.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	415% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	93% 1.2mg	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	268% 1070μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	268% 2680mg	183% 1830mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	283% 2.55mg	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	604% 48.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	400% 9.2mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	458% 252μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	488% 7320mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dry Bread Crumbs per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Dry Bread Crumbs :

• 1 kilogram of Roasted Almonds has 3 times more Vitamin B2 and 298.8 times more Vitamin E than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 12.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Bread Crumbs provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• 1 kilogram of Dry Bread Crumbs have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Dry Bread Crumbs :

• 1 kilogram of Roasted Almonds has 1.5 times more Calcium, 4.3 times more Copper, 6.5 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus, 3.6 times more Potassium and 2.3 times more Zinc than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 1.3 times more Iron, 12.6 times more Selenium and 244 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.5 times more Energy, 9.9 times more Fat, 3.4 times more Saturated Fat, 6.9 times more Omega 6, 2.4 times more Fiber and 1.6 times more Protein than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 18.6 times more Omega 3, 3.4 times more Carbohydrate, 1.3 times more Sugars and 246 times more Fructose than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3