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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Energy	82.8% 2400kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.77g	119% 38g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	355% 461g	166% 216g	130g per day for Men 19-50 years
Sugars	46% 33.4g	60% 43.5g	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	11% 7.9g	1.5% 1.1g	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	% 10g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	134% 51g	329% 125g	38g per day for Men 19-50 years
Protein	68% 38g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	388% 5.05mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.2mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Calcium	159% 1590mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	1146% 10.3mg	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	396% 31.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.6% 550mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	294% 4410mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	12% 439g	1.2% 44g	3700g per day for Men 19-50 years

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

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.5 times more Vitamin B1 than Almonds.
• While Almonds contain 2.3 times more Vitamin B2, 3.7 times more Vitamin B6 and 2.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Almonds have similar amounts of Vitamin B3 per 1 kg.

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

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 441 times more Sodium and 9.9 times more Water than Almonds.
• While Almonds contain 1.7 times more Calcium, 11.9 times more Copper, 24.5 times more Magnesium, 12.4 times more Manganese, 8.7 times more Phosphorus, 11.1 times more Potassium, 10.3 times more Selenium and 6.6 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.1 times more Carbohydrate and 7.2 times more Fructose than Almonds.
• While Almonds contain 2.4 times more Energy, 11.2 times more Fat, 3.9 times more Saturated Fat, 24.8 times more Omega 6, 1.3 times more Sugars, 2.5 times more Fiber and 5.6 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 1 kg.