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

Macros Ratio

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

Macro Nutrients

	Almonds	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	91% 2626kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	9.9% 3.17g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	38% 6.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	172% 224g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	35.5% 25.7g	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	0.69% 0.5g	15.2% 11g	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	% 7.12g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	149% 56.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	171% 96g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Almonds	Bread, white, commercially prepared (includes soft bread crumbs)	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	30.4% 0.39mg	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	126% 503μg	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	775% 116mg	6.65% 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	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	122% 1220mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.55% 222μg	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	205% 16.4mg	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	106% 2.43mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	181% 100μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	0.54% 20g	4.46% 165g	3700g per day for Men 19-50 years

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

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

• Almonds have 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).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 5.4 times more Selenium and 490 times more Sodium than Almonds.
• Both Almonds and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 55.3 times more Omega 3, 2.3 times more Carbohydrate, 1.3 times more Sugars and 22.1 times more Fructose than Almonds.
• Both Almonds as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.