Comparing Nutrients in 1 kilogram Roasted Almonds VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Breadnuts	11%	4%	85%

Macro Nutrients

	Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Energy	206% 5980kcal	75% 2170kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	8.34% 2.67g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	24% 4.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	356% 463g	130g per day for Men 19-50 years
Sugars	67% 48.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	374% 210g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	310% 4.03mg	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	165% 660μg	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	304% 274mg	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	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	Breadnuts	Recommended Dietary Allowance
Calcium	268% 2680mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	1604% 14.4mg	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	261% 21mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	77.4% 1.78mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	348% 11830mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	12% 450g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Breadnuts:

• Dry Roasted Almonds have 1.4 times more Vitamin B1, 21.8 times more Vitamin B2 and 4.1 times more Vitamin B3 than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain more Vitamin A, 3.4 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Breadnut Tree Seeds have similar amounts of Vitamin B9 per 1 kg.
• Both Dry Roasted Almonds as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Breadnuts:

• Dry Roasted Almonds have 2.7 times more Calcium, 1.8 times more Iron, 4.1 times more Magnesium, 12.5 times more Manganese, 7 times more Phosphorus and 2.9 times more Zinc than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 1.3 times more Copper, 1.7 times more Potassium, 10.3 times more Sodium and 18.7 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 2.8 times more Energy, 53.1 times more Fat, 15.3 times more Saturated Fat, 31.9 times more Omega 6 and 3.5 times more Protein than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 12.2 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Breadnut Tree Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.