Comparing Nutrients in 1 pound Almonds VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	91% 2626kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	13.7% 13.2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	148% 193g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	23.2% 17g	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	0.69% 0.5g	10% 7.35g	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	% 0.77g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	149% 56.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	171% 96g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	103% 413μg	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	775% 116mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	122% 1220mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	86% 0.78mg	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	210% 17mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	239% 5.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	97% 676mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	251% 138μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	100% 1506mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	0.54% 20g	4.85% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Wheat Reduced-calorie Bread:

• Almonds have 8.1 times more Vitamin B2, 2.3 times more Vitamin B6 and 106.8 times more Vitamin E than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.7 times more Vitamin B1 and 2.1 times more Vitamin B9 than Almonds.
• Both Almonds and Wheat Reduced-calorie Bread have similar amounts of Vitamin B3 per 1 lb.
• Both Almonds as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Wheat Reduced-calorie Bread:

• Almonds have 1.7 times more Calcium, 6 times more Copper, 1.3 times more Iron, 6.3 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 4.9 times more Potassium and 2.3 times more Zinc than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 7.4 times more Selenium, 332 times more Sodium and 9 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.7 times more Energy, 17.1 times more Fat, 4.5 times more Saturated Fat, 11.2 times more Omega 6 and 1.6 times more Protein than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 29.3 times more Omega 3, 2 times more Carbohydrate and 14.7 times more Fructose than Almonds.
• Both Almonds and Wheat Reduced-calorie Bread have similar amounts of Sugars and Fiber per 1 lb.
• Both Almonds as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.