Comparing Nutrients in 1 pound Commercial Whole-wheat Bread VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Almond paste	8%	52%	40%

Macro Nutrients

	Commercial Whole-wheat Bread	Almond paste	Recommended Dietary Allowance
Energy	39.4% 1143kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.56g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	167% 217g	130g per day for Men 19-50 years
Sugars	27% 19.7g	227% 164g	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	14% 10g	NA	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	% 4.85g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	71.6% 27.2g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	101% 56.5g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	82.8% 331μg	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	0.5% 0.45mg	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	80.4% 12mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Almond paste	Recommended Dietary Allowance
Calcium	73% 730mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	229% 2.06mg	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	140% 11.2mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	137% 962mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	212% 117μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	73% 8.03mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Commercial Whole-wheat Bread versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Commercial Whole-wheat Bread vs Almond paste:

• 1 pound of Commercial Whole-wheat Bread has 4.8 times more Vitamin B1, 3.1 times more Vitamin B3, 5.7 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 2.5 times more Vitamin B2, 1.7 times more Vitamin B9 and 5.1 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Commercial Whole-wheat Bread vs Almond paste:

• 1 pound of Commercial Whole-wheat Bread has 1.5 times more Iron, 2.5 times more Manganese, 6.1 times more Selenium and 50.6 times more Sodium than Almond paste.
• While 1 lb of Almond paste contains 2 times more Copper and 1.7 times more Magnesium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Almond paste contain similar levels of Calcium, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Commercial Whole-wheat Bread has 1.3 times more Fiber and 1.4 times more Protein than Almond paste.
• While 1 lb of Almond paste contains 1.8 times more Energy, 7.9 times more Fat, 3.6 times more Saturated Fat, 1.4 times more Omega 3, 3.9 times more Omega 6 and 8.4 times more Sugars than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Almond paste offer comparable quantities of Carbohydrate per one pound.