Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Oil Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	209% 6070kcal	105% 3050kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	27.3% 8.74g	32g per day for Men 19-50 years
Omega 3	0% 0g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	169% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	434% 564g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	58.2% 42.2g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	176% 67g	38g per day for Men 19-50 years
Protein	379% 212g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	222% 2.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	152% 1.97mg	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	67.5% 270μg	168% 670μg	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	1731% 260mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	291% 2910mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	309% 2.78mg	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	460% 36.8mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	899% 20.7mg	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	666% 4660mg	293% 2050mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	101% 3450mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	773% 425μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	254% 3810mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	7.03% 260g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Bread, whole-wheat, prepared from recipe, toasted per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Bread, whole-wheat, prepared from recipe, toasted:

• 1 kilogram of Oil Roasted Almonds has 3.5 times more Vitamin B2 and 30.9 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 kg of Bread, whole-wheat, prepared from recipe, toasted contains 2.9 times more Vitamin B1, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Bread, whole-wheat, prepared from recipe, toasted:

• 1 kilogram of Oil Roasted Almonds has 8.1 times more Calcium, 3.4 times more Copper, 3.1 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 kg of Bread, whole-wheat, prepared from recipe, toasted contains 10.4 times more Selenium and 381 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2 times more Energy, 9.4 times more Fat, 4.8 times more Saturated Fat, 4.7 times more Omega 6, 1.6 times more Fiber and 2.3 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 kg of Bread, whole-wheat, prepared from recipe, toasted contains more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3