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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Almonds	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	91% 2626kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	155% 201g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	29.8% 21.6g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	116% 44g	38g per day for Men 19-50 years
Protein	171% 96g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	White 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	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	14.7% 0.19mg	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	108% 431μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53% 1.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.5% 2.27mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	122% 1220mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	166% 1.5mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	77% 1.77mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	0.54% 20g	5.26% 195g	3700g per day for Men 19-50 years

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

• Almonds have 3.9 times more Vitamin B2, 3.3 times more Vitamin B6 and 134.9 times more Vitamin E than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 2 times more Vitamin B1, 2.2 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds and White Reduced-calorie Bread have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Almonds as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Almonds have 2.9 times more Calcium, 3.1 times more Copper, 11.7 times more Magnesium, 5.6 times more Manganese, 4 times more Phosphorus, 9.6 times more Potassium and 2.3 times more Zinc than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 5.3 times more Selenium, 479 times more Sodium and 9.7 times more Water than Almonds.
• Both Almonds and White Reduced-calorie Bread have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.8 times more Energy, 20 times more Fat, 6.9 times more Saturated Fat, 23.2 times more Omega 6, 1.3 times more Fiber and 2.4 times more Protein than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 9.3 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds and White Reduced-calorie Bread have similar amounts of Sugars per 1 lb.
• Both Almonds as well as White Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.