Comparing Nutrients in 1 kilogram Roasted Almonds VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Roasted Almonds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	206% 5980kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	30.5% 9.77g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	355% 461g	130g per day for Men 19-50 years
Sugars	67% 48.6g	46% 33.4g	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	11% 7.9g	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	% 10g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	134% 51g	38g per day for Men 19-50 years
Protein	374% 210g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	388% 5.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	28.5% 0.37mg	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	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	268% 2680mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	97% 0.87mg	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	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	76.5% 1.76mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	294% 4410mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	12% 439g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 1 kilogram of Roasted Almonds has 2.4 times more Vitamin B2, 3.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 6.6 times more Vitamin B1 than Dry Roasted Almonds.
• Both Roasted Almonds and Schar, Gluten-Free, Wheat-Free, Classic White Bread provide similar amounts of Vitamin B3 per one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 1 kilogram of Roasted Almonds has 1.7 times more Calcium, 12.6 times more Copper, 25.4 times more Magnesium, 12.7 times more Manganese, 8.6 times more Phosphorus, 10.8 times more Potassium, 5 times more Selenium and 7 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 147 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Iron per one kilogram.
• 1 kilogram of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2.5 times more Energy, 11.8 times more Fat, 4.2 times more Saturated Fat, 26.1 times more Omega 6, 1.5 times more Sugars, 2.1 times more Fiber and 5.5 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3 in one kilogram.