Comparing Nutrients in 1 pound Wheat Reduced-calorie Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Wheat Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	34% 984kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	61.7% 80g	130g per day for Men 19-50 years
Sugars	23.2% 17g	28.5% 20.6g	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	10% 7.35g	0% 0g	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	% 4.3g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 20g	g per day for Men 19-50 years
Fiber	132% 50.3g	125% 47.6g	38g per day for Men 19-50 years
Protein	108% 60.4g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	41% 0.54mg	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	103% 413μg	30.6% 122μg	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	0.5% 0.45mg	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	7.26% 1.1mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	74% 739mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	481% 4.33mg	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	165% 13mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	239% 5.5mg	485% 11mg	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	97% 676mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	251% 138μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	100% 1506mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	127% 14mg	11mg per day for Men 19-50 years
Water	4.85% 180g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat Reduced-calorie Bread versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wheat Reduced-calorie Bread vs Oil Roasted Almonds:

• 1 pound of Wheat Reduced-calorie Bread has 3.8 times more Vitamin B1 and 3.4 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 5.6 times more Vitamin B2, 2 times more Vitamin B6 and 108.2 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oil Roasted Almonds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Wheat Reduced-calorie Bread as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Wheat Reduced-calorie Bread vs Oil Roasted Almonds:

• 1 pound of Wheat Reduced-calorie Bread has 7.4 times more Selenium and 332 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.8 times more Calcium, 5.6 times more Copper, 1.3 times more Iron, 6.4 times more Magnesium, 2 times more Manganese, 3.1 times more Phosphorus, 4.7 times more Potassium and 2.3 times more Zinc than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Reduced-calorie Bread has more Omega 3, 2.4 times more Carbohydrate and more Fructose than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.8 times more Energy, 18.9 times more Fat, 5 times more Saturated Fat, 12.3 times more Omega 6 and 1.6 times more Protein than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oil Roasted Almonds offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3