Comparing Nutrients in 1 pound Blanched Almonds VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Blanched Almonds	Multi-grain Bread	Recommended Dietary Allowance
Energy	92% 2676kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	44.5% 7.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	151% 197g	130g per day for Men 19-50 years
Sugars	29% 21g	40% 29g	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	15.3% 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	% 0.14g	% 7.67g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	173% 97g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	105% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	115% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	92% 1.2mg	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	85% 340μg	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	718% 108mg	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Multi-grain Bread	Recommended Dietary Allowance
Calcium	107% 1070mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	142% 1.28mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	399% 9.2mg	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	148% 1034mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	115% 1728mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	4.53% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Multi-grain Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Multi-grain Bread:

• 1 pound of Blanched Almonds has 5.4 times more Vitamin B2 and 64.2 times more Vitamin E than Multi-grain Bread.
• While 1 lb of Multi-grain Bread contains 1.5 times more Vitamin B1, 2.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Multi-grain Bread provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• Both Blanched Almonds as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Multi-grain Bread:

• 1 pound of Blanched Almonds has 2.3 times more Calcium, 3.6 times more Copper, 1.3 times more Iron, 3.4 times more Magnesium, 2.1 times more Phosphorus, 2.9 times more Potassium and 1.7 times more Zinc than Multi-grain Bread.
• While 1 lb of Multi-grain Bread contains 10.3 times more Selenium and 20.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Multi-grain Bread contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 2.2 times more Energy, 12.4 times more Fat, 4.5 times more Saturated Fat, 7.4 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Multi-grain Bread.
• While 1 lb of Multi-grain Bread contains 51.3 times more Omega 3, 2.3 times more Carbohydrate, 1.4 times more Sugars and more Fructose than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3