Comparing Nutrients in 1 pound Prepared Dry Mix Stuffing Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Prepared Dry Mix Stuffing Bread	6%	56%	38%
Almonds	14%	72%	14%

Macro Nutrients

	Prepared Dry Mix Stuffing Bread	Almonds	Recommended Dietary Allowance
Energy	30.5% 885kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	56.3% 54.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.5g	75% 98g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	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	9.55% 3.63g	149% 56.7g	38g per day for Men 19-50 years
Protein	22% 12.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Prepared Dry Mix Stuffing Bread	Almonds	Recommended Dietary Allowance
Vitamin A	57.5% 517μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	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	42% 168μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	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	40.5% 6.08mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Dry Mix Stuffing Bread	Almonds	Recommended Dietary Allowance
Calcium	13.6% 136mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	5.66% 226μg	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	54% 4.3mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	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	24.6% 172mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	97% 53.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	145% 2173mg	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	7.94% 294g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Prepared Dry Mix Stuffing Bread vs Almonds:

• Bread, stuffing, dry mix, prepared has more Vitamin A and more Vitamin K than Almonds.
• While Almonds contain 1.5 times more Vitamin B1, 10.8 times more Vitamin B2, 2.5 times more Vitamin B3, 4.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 19.1 times more Vitamin E than Bread, stuffing, dry mix, prepared.
• Both Bread, stuffing, dry mix, prepared and Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Bread, stuffing, 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 Prepared Dry Mix Stuffing Bread vs Almonds:

• Bread, stuffing, dry mix, prepared has 2.9 times more Selenium, 479 times more Sodium and 14.7 times more Water than Almonds.
• While Almonds contain 9 times more Calcium, 16.1 times more Copper, 3.9 times more Iron, 24.5 times more Magnesium, 14.9 times more Manganese, 12.7 times more Phosphorus, 10.9 times more Potassium and 13.6 times more Zinc than Bread, stuffing, dry mix, prepared.

Comparison of macro-nutrients per 1 pound:

• Bread, stuffing, dry mix, prepared has 97.7 times more Omega 3 than Almonds.
• While Almonds contain 3 times more Energy, 4.1 times more Fat, 1.6 times more Saturated Fat, 3.8 times more Omega 6, 2.1 times more Sugars, 15.6 times more Fiber and 7.7 times more Protein than Bread, stuffing, dry mix, prepared.
• Both Bread, stuffing, dry mix, prepared and Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Bread, stuffing, dry mix, prepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.