Comparing Nutrients in 1 kilogram Roasted Almonds VS Toasted Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toasted Protein Bread	20%	8%	72%

Macro Nutrients

	Roasted Almonds	Toasted Protein Bread	Recommended Dietary Allowance
Energy	206% 5980kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	61.4% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	370% 481g	130g per day for Men 19-50 years
Sugars	67% 48.6g	20% 14.4g	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	87% 33g	38g per day for Men 19-50 years
Protein	374% 210g	236% 132g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Toasted Protein Bread	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	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	299% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	265% 42.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	54% 0.7mg	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	248% 990μg	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	1593% 239mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Toasted Protein Bread	Recommended Dietary Allowance
Calcium	268% 2680mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	228% 2.05mg	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	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	349% 8.03mg	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	270% 1890mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	658% 362μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	296% 4440mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Toasted Protein Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Toasted Protein Bread:

• 1 kilogram of Roasted Almonds has 3.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 66.4 times more Vitamin E than Toasted Protein Bread.
• While 1 kg of Toasted Protein Bread with Gluten contains 4.1 times more Vitamin B1 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted Protein Bread provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• Both Dry Roasted Almonds as well as Toasted Protein Bread with Gluten have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Toasted Protein Bread:

• 1 kilogram of Roasted Almonds has 2 times more Calcium, 5.4 times more Copper, 5 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium and 2.8 times more Zinc than Toasted Protein Bread.
• While 1 kg of Toasted Protein Bread with Gluten contains 18.1 times more Selenium and 148 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted Protein Bread contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2.2 times more Energy, 21.9 times more Fat, 11.2 times more Saturated Fat, 12.4 times more Omega 6, 3.4 times more Sugars, 3.3 times more Fiber and 1.6 times more Protein than Toasted Protein Bread.
• While 1 kg of Toasted Protein Bread with Gluten contains 6.5 times more Omega 3 and 2.3 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3