Comparing Nutrients in 1 pound Blanched Almonds VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Blanched Almonds	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	92% 2676kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	37.5% 36.4g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	38% 6.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	178% 232g	130g per day for Men 19-50 years
Sugars	29% 21g	70.7% 51.3g	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% 0g	9.63% 7g	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	% 0.14g	% 7.53g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	65.7% 25g	38g per day for Men 19-50 years
Protein	173% 97g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	33% 0.43mg	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	55.6% 222μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	718% 108mg	48.7% 7.3mg	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

	Blanched Almonds	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	107% 1070mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	26.7% 0.24mg	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	186% 15mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	86.6% 2mg	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	312% 2182mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	156% 2336mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS White Gluten-Free Bread made with tapioca starch and brown rice flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of Blanched Almonds has 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 14.8 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 1 pound for Blanched Almonds vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of Blanched Almonds has 4 times more Calcium, 19.4 times more Copper, 6.2 times more Iron, 10.7 times more Magnesium, 4.2 times more Manganese, 6.9 times more Phosphorus, 6.2 times more Potassium and 5.8 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 3.4 times more Selenium and 27.1 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 2 times more Energy, 6.5 times more Fat, 6.3 times more Saturated Fat, 8.7 times more Omega 6, 1.8 times more Fiber and 4 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 130 times more Omega 3, 2.7 times more Carbohydrate, 2.4 times more Sugars and more Fructose than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3