Comparing Nutrients in 1 pound Commercial Whole-wheat Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Commercial Whole-wheat Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	39.4% 1143kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.56g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	61.7% 80g	130g per day for Men 19-50 years
Sugars	27% 19.7g	28.5% 20.6g	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	0% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 20g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	125% 47.6g	38g per day for Men 19-50 years
Protein	101% 56.5g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Oil Roasted Almonds	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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	41% 0.54mg	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	30.6% 122μg	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	80.4% 12mg	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	73% 730mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	212% 117μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	73% 8.03mg	127% 14mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Oil Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Commercial Whole-wheat Bread vs Oil Roasted Almonds:

• 1 pound of Commercial Whole-wheat Bread has 4.3 times more Vitamin B1, 1.2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 4.7 times more Vitamin B2 and 9.8 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Oil Roasted Almonds 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 Oil Roasted Almonds:

• 1 pound of Commercial Whole-wheat Bread has 6.3 times more Selenium and 455 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.8 times more Calcium, 4.2 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 2.2 times more Phosphorus, 2.8 times more Potassium and 1.7 times more Zinc than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Oil Roasted Almonds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Commercial Whole-wheat Bread has more Omega 3, 2.4 times more Carbohydrate and more Fructose than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.4 times more Energy, 15.8 times more Fat, 5.8 times more Saturated Fat, 9.3 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Oil Roasted Almonds offer comparable quantities of Sugars per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3