Comparing Nutrients in 1 pound Bread, stuffing, cornbread, dry mix, prepared VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Almonds	Recommended Dietary Allowance
Energy	28% 812kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	25% 7.96g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	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	34.6% 13g	149% 56.7g	38g per day for Men 19-50 years
Protein	23.5% 13g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Almonds	Recommended Dietary Allowance
Vitamin A	39.3% 354μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	110% 440μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.03% 3.63mg	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	25.7% 3.86mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Almonds	Recommended Dietary Allowance
Calcium	11.8% 118mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	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	53.3% 4.26mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	22% 154mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	159% 2386mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	129% 14mg	11mg per day for Men 19-50 years
Water	7.96% 294g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bread, stuffing, cornbread, dry mix, prepared vs Almonds:

• Bread, stuffing, cornbread, dry mix, prepared has more Vitamin A, 2.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 12.4 times more Vitamin B2, 2.9 times more Vitamin B3, 7.9 times more Vitamin B5, 3.6 times more Vitamin B6 and 30.2 times more Vitamin E than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bread, stuffing, cornbread, dry mix, prepared vs Almonds:

• Bread, stuffing, cornbread, dry mix, prepared has 7.5 times more Selenium, 526 times more Sodium and 14.7 times more Water than Almonds.
• While Almonds contain 10.3 times more Calcium, 14.9 times more Copper, 3.9 times more Iron, 20.8 times more Magnesium, 19.1 times more Manganese, 14.1 times more Phosphorus, 11.8 times more Potassium and 13.6 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.

Comparison of macro-nutrients per 1 pound:

• Bread, stuffing, cornbread, dry mix, prepared has 39 times more Omega 3 than Almonds.
• While Almonds contain 3.2 times more Energy, 5.7 times more Fat, 2.2 times more Saturated Fat, 4.8 times more Omega 6, more Sugars, 4.3 times more Fiber and 7.3 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.