Comparing Nutrients in 1 pound French Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Almonds	14%	72%	14%

Macro Nutrients

	French Bread	Almonds	Recommended Dietary Allowance
Energy	42.5% 1234kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	75% 98g	130g per day for Men 19-50 years
Sugars	29% 21g	27.2% 19.7g	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	3.2% 2.3g	0.69% 0.5g	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	% 1.8g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	149% 56.7g	38g per day for Men 19-50 years
Protein	87% 48.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	French Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.22mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	139% 558μg	50% 200μg	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	6.35% 0.95mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Almonds	Recommended Dietary Allowance
Calcium	23.6% 236mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	76.6% 0.69mg	520% 4.68mg	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	222% 17.7mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68% 476mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	182% 2731mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	129% 14mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of French Bread vs Almonds:

• French or Vienna Bread includes Sourdough have 3.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.8 times more Vitamin B9 than Almonds.
• While Almonds contain 2.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 122 times more Vitamin E than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both French or Vienna Bread includes Sourdough as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for French Bread vs Almonds:

• French or Vienna Bread includes Sourdough have 7 times more Selenium and 602 times more Sodium than Almonds.
• While Almonds contain 5.2 times more Calcium, 6.8 times more Copper, 8.4 times more Magnesium, 3.8 times more Manganese, 4.6 times more Phosphorus, 6.3 times more Potassium and 3 times more Zinc than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• French or Vienna Bread includes Sourdough have 21.3 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• While Almonds contain 2.1 times more Energy, 20.6 times more Fat, 7.2 times more Saturated Fat, 15.6 times more Omega 6, 5.7 times more Fiber and 2 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Almonds have similar amounts of Sugars per 1 lb.
• Both French or Vienna Bread includes Sourdough as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.