Comparing Nutrients in 1 pound Blanched Almonds VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Blanched Almonds	Croutons, plain	Recommended Dietary Allowance
Energy	92% 2676kcal	63.7% 1846kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	21.4% 6.85g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	32% 5.46g	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	256% 333g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 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	61% 23g	38g per day for Men 19-50 years
Protein	173% 97g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Croutons, plain	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	235% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	9.07% 0.12mg	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	150% 599μg	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% 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	718% 108mg	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

	Blanched Almonds	Croutons, plain	Recommended Dietary Allowance
Calcium	107% 1070mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	82% 0.74mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	99% 2.27mg	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	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	211% 3166mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.67% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Croutons, plain:

• Blanched Almonds have 2.6 times more Vitamin B2 and 4.4 times more Vitamin B6 than Croutons, plain.
• While Croutons, plain contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Croutons, plain:

• Blanched Almonds have 3.1 times more Calcium, 6.3 times more Copper, 8.6 times more Magnesium, 3.7 times more Manganese, 4.2 times more Phosphorus, 5.3 times more Potassium and 3.3 times more Zinc than Croutons, plain.
• While Croutons, plain contain 11.7 times more Selenium and 36.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Croutons, plain have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.4 times more Energy, 8 times more Fat, 2.6 times more Saturated Fat, 10.3 times more Omega 6, 1.9 times more Fiber and 1.8 times more Protein than Croutons, plain.
• While Croutons, plain contain 17.5 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.