Comparing Nutrients in 1 pound Roasted Almonds VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Breadnuts	11%	4%	85%

Macro Nutrients

	Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Energy	94% 2712kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	11% 1.84g	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	161% 210g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	170% 95g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	141% 1.83mg	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	75% 299μg	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	138% 124mg	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	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

	Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Calcium	122% 1216mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	728% 6.55mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	35% 0.81mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	158% 5366mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.37% 141mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	0.3% 11g	5.5% 204g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Breadnuts:

• Dry Roasted Almonds have 1.4 times more Vitamin B1, 21.8 times more Vitamin B2 and 4.1 times more Vitamin B3 than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain more Vitamin A, 3.4 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Breadnut Tree Seeds have similar amounts of Vitamin B9 per 1 lb.
• Both Dry Roasted Almonds as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Breadnuts:

• Dry Roasted Almonds have 2.7 times more Calcium, 1.8 times more Iron, 4.1 times more Magnesium, 12.5 times more Manganese, 7 times more Phosphorus and 2.9 times more Zinc than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 1.3 times more Copper, 1.7 times more Potassium, 10.3 times more Sodium and 18.7 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 2.8 times more Energy, 53.1 times more Fat, 15.3 times more Saturated Fat, 31.9 times more Omega 6 and 3.5 times more Protein than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 12.2 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Breadnut Tree Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.