Comparing Nutrients in 1 kilogram Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Almonds	14%	72%	14%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Almonds	Recommended Dietary Allowance
Energy	107% 3090kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	119% 38g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	166% 216g	130g per day for Men 19-50 years
Sugars	135% 98g	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	19% 14g	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	% 16g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	129% 49g	329% 125g	38g per day for Men 19-50 years
Protein	129% 72.5g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	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	69.2% 0.9mg	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	NA	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

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Almonds	Recommended Dietary Allowance
Calcium	60% 600mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	95% 7.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	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	110% 770mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	8.75% 324g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Almonds:

• Almonds contain 3.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Almonds have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Almonds:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 510 times more Sodium than Almonds.
• While Almonds contain 4.5 times more Calcium, 13.9 times more Copper, 4.9 times more Iron, 8.7 times more Magnesium, 4.3 times more Manganese, 6.2 times more Phosphorus, 6 times more Potassium and 5.4 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparison of macro-nutrients per 1 kilogram:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 278.3 times more Omega 3, 2.3 times more Carbohydrate, 2.3 times more Sugars and 12.6 times more Fructose than Almonds.
• While Almonds contain 1.9 times more Energy, 5.3 times more Fat, 14.3 times more Saturated Fat, 7.9 times more Omega 6, 2.6 times more Fiber and 2.9 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.