Comparing Nutrients in 1 pound Toasted Rice Bran Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted Rice Bran Bread	Almonds	Recommended Dietary Allowance
Energy	41.3% 1197kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	48% 8.15g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	75% 98g	130g per day for Men 19-50 years
Sugars	31.8% 23g	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	63.3% 24g	149% 56.7g	38g per day for Men 19-50 years
Protein	78.6% 44g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran 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	215% 2.58mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	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	89.6% 358μg	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	21.5% 3.22mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Almonds	Recommended Dietary Allowance
Calcium	34% 340mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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% 17.8mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	300% 6.9mg	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	113% 789mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	257% 142μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	88.3% 1324mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	129% 14mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Rice Bran Bread vs Almonds:

• Toasted Rice Bran Bread has 2.8 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Almonds.
• While Almonds contain 3.9 times more Vitamin B2, 1.8 times more Vitamin B5 and 36.1 times more Vitamin E than Toasted Rice Bran Bread.
• Both Toasted Rice Bran 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 Toasted Rice Bran Bread vs Almonds:

• Toasted Rice Bran Bread has 7.6 times more Selenium and 292 times more Sodium than Almonds.
• While Almonds contain 3.6 times more Calcium, 5.7 times more Copper, 3.6 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 3.5 times more Potassium and 2.3 times more Zinc than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Rice Bran Bread has 38.3 times more Omega 3 and 2.2 times more Carbohydrate than Almonds.
• While Almonds contain 2.2 times more Energy, 10 times more Fat, 4.9 times more Saturated Fat, 6.9 times more Omega 6, 2.4 times more Fiber and 2.2 times more Protein than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Almonds have similar amounts of Sugars per 1 lb.
• Both Toasted Rice Bran Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.