Comparing Nutrients in 1 pound Whole Wheat French Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Wheat French Bread	Almonds	Recommended Dietary Allowance
Energy	37.4% 1084kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 223g	75% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	50% 19g	149% 56.7g	38g per day for Men 19-50 years
Protein	67.5% 37.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat 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	197% 2.37mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.14mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	109% 435μg	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	9.07% 1.36mg	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

	Whole Wheat French Bread	Almonds	Recommended Dietary Allowance
Calcium	19% 191mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	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	42.5% 3.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	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	103% 721mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	259% 142μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	113% 1701mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	129% 14mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.54% 20g	3700g per day for Men 19-50 years

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

• Whole Wheat French or Vienna Bread has 2.5 times more Vitamin B1 and 2.2 times more Vitamin B9 than Almonds.
• While Almonds contain 4.5 times more Vitamin B2 and 85.4 times more Vitamin E than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Whole Wheat French or Vienna Bread 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 Whole Wheat French Bread vs Almonds:

• Whole Wheat French or Vienna Bread has 7.7 times more Selenium, 375 times more Sodium and 9 times more Water than Almonds.
• While Almonds contain 6.4 times more Calcium, 5.5 times more Copper, 4.9 times more Iron, 5.2 times more Magnesium, 3 times more Phosphorus, 4.5 times more Potassium and 2.7 times more Zinc than Whole Wheat French or Vienna Bread.

Comparison of macro-nutrients per 1 pound:

• Whole Wheat French or Vienna Bread has 11.7 times more Omega 3 and 2.3 times more Carbohydrate than Almonds.
• While Almonds contain 2.4 times more Energy, 48 times more Fat, more Saturated Fat, 22.8 times more Omega 6, more Sugars, 3 times more Fiber and 2.5 times more Protein than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.