Comparing Nutrients in 1 pound Almonds VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Almonds	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	91% 2626kcal	36.8% 1066kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	161% 209g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	171% 96g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Almonds	English muffins, plain, enriched, without calcium propionate(includes sourdough)	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	15% 0.2mg	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	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	122% 1220mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	65% 0.59mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	70.4% 1.6mg	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	86% 603mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	140% 2105mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.54% 20g	5.16% 191g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• Almonds have 4 times more Vitamin B2 and 3.2 times more Vitamin B6 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds and English muffins, plain, enriched, without calcium propionate(includes sourdough) have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Almonds as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Almonds vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• Almonds have 5.2 times more Calcium, 8 times more Copper, 1.5 times more Iron, 12.9 times more Magnesium, 6.1 times more Manganese, 3.6 times more Phosphorus, 5.6 times more Potassium and 4.5 times more Zinc than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 464 times more Sodium and 9.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.5 times more Energy, 27.7 times more Fat, 14.7 times more Saturated Fat, 15.2 times more Omega 6, 4.6 times more Fiber and 2.7 times more Protein than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 25 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.