Comparing Nutrients in 1 pound Bread, white, commercially prepared (includes soft bread crumbs) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Almonds	Recommended Dietary Allowance
Energy	41.6% 1207kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.17g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	75% 98g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	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	15.2% 11g	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	% 7.12g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	71.7% 40g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	126% 503μg	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	6.65% 1mg	775% 116mg	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

	Bread, white, commercially prepared (includes soft bread crumbs)	Almonds	Recommended Dietary Allowance
Calcium	65.3% 653mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	5.55% 222μg	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	205% 16.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	63.5% 445mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	181% 100μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	129% 14mg	11mg per day for Men 19-50 years
Water	4.46% 165g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) vs Almonds:

• Bread, white, commercially prepared (includes soft bread crumbs) have 2.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.5 times more Vitamin B9 than Almonds.
• While Almonds contain 4.7 times more Vitamin B2, 1.6 times more Vitamin B6 and 116.5 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Almonds:

• Bread, white, commercially prepared (includes soft bread crumbs) have 5.4 times more Selenium and 490 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Calcium, 10.2 times more Copper, 11.7 times more Magnesium, 4.1 times more Manganese, 4.9 times more Phosphorus, 5.8 times more Potassium and 4.2 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bread, white, commercially prepared (includes soft bread crumbs) have 55.3 times more Omega 3, 2.3 times more Carbohydrate, 1.3 times more Sugars and 22.1 times more Fructose than Almonds.
• While Almonds contain 2.2 times more Energy, 15 times more Fat, 5.4 times more Saturated Fat, 8.6 times more Omega 6, 4.6 times more Fiber and 2.4 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.