Comparing Nutrients in 1 pound Blanched Almonds VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Blanched Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	92% 2676kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	13.7% 13.2g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	29.4% 5g	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	148% 193g	130g per day for Men 19-50 years
Sugars	29% 21g	23.2% 17g	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	10% 7.35g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	132% 50.3g	38g per day for Men 19-50 years
Protein	173% 97g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Wheat 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	72% 0.87mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	107% 17mg	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	21% 0.27mg	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	103% 413μg	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	7.26% 1.1mg	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

	Blanched Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	107% 1070mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	86% 0.78mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	239% 5.5mg	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	97% 676mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	251% 138μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	100% 1506mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	4.85% 180g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 99 times more Vitamin E than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.8 times more Vitamin B1 and 1.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Wheat Reduced-calorie Bread have similar amounts of Vitamin B3 per 1 lb.
• Both Blanched Almonds as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Blanched Almonds have 1.4 times more Calcium, 6 times more Copper, 6.2 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 4.4 times more Potassium and 2.2 times more Zinc than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 9.5 times more Selenium, 17.5 times more Sodium and 8.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Wheat Reduced-calorie Bread have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 2.7 times more Energy, 18 times more Fat, 4.7 times more Saturated Fat, 11.2 times more Omega 6, 1.2 times more Sugars and 1.6 times more Protein than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 22 times more Omega 3, 2.3 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Wheat Reduced-calorie Bread have similar amounts of Fiber per 1 lb.
• Both Blanched Almonds as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.