Comparing Nutrients in 1 pound Toasted Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted Bread	Almonds	Recommended Dietary Allowance
Energy	49% 1420kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.08g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	75% 98g	130g per day for Men 19-50 years
Sugars	40% 29g	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	56% 21.3g	149% 56.7g	38g per day for Men 19-50 years
Protein	105% 58.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	166% 2mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	98% 390μg	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	1% 0.91mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Almonds	Recommended Dietary Allowance
Calcium	75% 748mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	232% 18.6mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	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	122% 853mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	182% 2726mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	129% 14mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.54% 20g	3700g per day for Men 19-50 years

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

• Toasted Wheat Bread has 2.1 times more Vitamin B1, 1.7 times more Vitamin B3, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3 times more Vitamin B2 and 106.8 times more Vitamin E than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Toasted Wheat Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Bread vs Almonds:

• Toasted Wheat Bread has 8.1 times more Selenium and 601 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Calcium, 5.2 times more Copper, 4.6 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium and 2.1 times more Zinc than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Wheat Bread has 53.7 times more Omega 3, 2.6 times more Carbohydrate and 1.5 times more Sugars than Almonds.
• While Almonds contain 1.8 times more Energy, 11.7 times more Fat, 3.8 times more Saturated Fat, 7.9 times more Omega 6, 2.7 times more Fiber and 1.6 times more Protein than Toasted Wheat Bread.
• Both Toasted Wheat Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.