Comparing Nutrients in 1 pound Blanched Almonds VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Blanched Almonds	Toasted Bread	Recommended Dietary Allowance
Energy	92% 2676kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	41.6% 7.08g	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	195% 253g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	56% 21.3g	38g per day for Men 19-50 years
Protein	173% 97g	105% 58.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Toasted 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	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	53.4% 0.69mg	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	98% 390μg	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	1% 0.91mg	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	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Toasted Bread	Recommended Dietary Allowance
Calcium	107% 1070mg	75% 748mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	100% 0.9mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	272% 6.25mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	182% 2726mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Toasted Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Blanched Almonds vs Toasted Bread:

• 1 pound of Blanched Almonds has 1.9 times more Vitamin B2 and 99 times more Vitamin E than Toasted Bread.
• While 1 lb of Toasted Wheat Bread contains 2.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin K
• 1 pound of Toasted Bread have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Toasted Bread:

• 1 pound of Blanched Almonds has 1.4 times more Calcium, 5.2 times more Copper, 4.5 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 3 times more Potassium and 2 times more Zinc than Toasted Bread.
• While 1 lb of Toasted Wheat Bread contains 10.4 times more Selenium and 31.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Toasted Bread contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.9 times more Energy, 12.3 times more Fat, 4 times more Saturated Fat, 7.9 times more Omega 6, 2.1 times more Fiber and 1.7 times more Protein than Toasted Bread.
• While 1 lb of Toasted Wheat Bread contains 40.3 times more Omega 3, 3 times more Carbohydrate and 1.4 times more Sugars than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3