Comparing Nutrients in 1 pound Roasted Almonds VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Roasted Almonds	White Wheat Bread	Recommended Dietary Allowance
Energy	94% 2712kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	153% 199g	130g per day for Men 19-50 years
Sugars	30.4% 22g	31.3% 22.7g	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	0.063% 0.045g	17% 12.2g	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	% 0.045g	% 6.8g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	170% 95g	86.3% 48.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	28% 0.36mg	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	62.4% 249μg	144% 576μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	White Wheat Bread	Recommended Dietary Allowance
Calcium	122% 1216mg	310% 3103mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	75% 0.68mg	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	211% 17mg	277% 22mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	125% 2.88mg	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	305% 2136mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	4.85% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS White Wheat Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Almonds vs White Wheat Bread:

• 1 pound of Roasted Almonds has 4.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 62.9 times more Vitamin E than White Wheat Bread.
• While 1 lb of White Wheat Bread contains 6.6 times more Vitamin B1, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and White Wheat Bread provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs White Wheat Bread:

• 1 pound of Roasted Almonds has 7.4 times more Copper, 10.7 times more Magnesium, 3.5 times more Manganese, 4.6 times more Phosphorus, 5.6 times more Potassium and 3.5 times more Zinc than White Wheat Bread.
• While 1 lb of White Wheat Bread contains 2.6 times more Calcium, 1.3 times more Iron, 8.1 times more Selenium and 159.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 2.5 times more Energy, 24.4 times more Fat, 6.5 times more Saturated Fat, 14.7 times more Omega 6 and 2 times more Protein than White Wheat Bread.
• While 1 lb of White Wheat Bread contains 8.3 times more Omega 3, 2.1 times more Carbohydrate and 270 times more Fructose than Dry Roasted Almonds.
• Both Roasted Almonds and White Wheat Bread offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3