Comparing Nutrients in 1 kilogram Dried Breadnuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Breadnuts	Roasted Almonds	Recommended Dietary Allowance
Energy	127% 3670kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	128% 41g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	611% 794g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	NA	0.14% 0.1g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	392% 149g	287% 109g	38g per day for Men 19-50 years
Protein	154% 86.2g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	376% 19mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	527% 6.85mg	105% 1.36mg	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	283% 1130μg	138% 550μg	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	518% 466mg	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	NA	1593% 239mg	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

	Dried Breadnuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	94% 940mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	2728% 24.6mg	1221% 11mg	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	575% 46mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	970% 22.3mg	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	254% 1780mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	591% 20110mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	174% 19mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.76% 65g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Roasted Almonds per 1 kg

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

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

• 1 kilogram of Dried Breadnuts has 5.9 times more Vitamin B5, 5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.6 times more Vitamin B1, 8.6 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dried Breadnut Tree Seeds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dried Breadnut Tree Seeds as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Breadnuts vs Roasted Almonds:

• 1 kilogram of Dried Breadnuts has 2.2 times more Copper, 1.2 times more Iron, 2.8 times more Potassium and 17.7 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.9 times more Calcium, 2.4 times more Magnesium, 7.4 times more Manganese, 2.6 times more Phosphorus and 1.7 times more Zinc than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Roasted Almonds contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Breadnuts has 20.7 times more Omega 3, 3.8 times more Carbohydrate and 1.4 times more Fiber than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.6 times more Energy, 31.3 times more Fat, 9 times more Saturated Fat, 18.8 times more Omega 6 and 2.4 times more Protein than Dried Breadnut Tree Seeds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3