Comparing Nutrients in 1 pound Oil Roasted Almonds VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Oil Roasted Almonds	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	95% 2753kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	37.5% 36.4g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	38% 6.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	178% 232g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	70.7% 51.3g	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	9.63% 7g	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	% 0.18g	% 7.53g	g per day for Men 19-50 years
Sucrose	% 20g	% 0g	g per day for Men 19-50 years
Fiber	125% 47.6g	65.7% 25g	38g per day for Men 19-50 years
Protein	172% 96g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	33% 0.43mg	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	30.6% 122μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	785% 118mg	48.7% 7.3mg	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

	Oil Roasted Almonds	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	132% 1320mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	26.7% 0.24mg	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	209% 16.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	86.6% 2mg	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	302% 2114mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	156% 2336mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS White Gluten-Free Bread made with tapioca starch and brown rice flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of Oil Roasted Almonds has 2.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 16.1 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 1.5 times more Vitamin B1 than Oil Roasted Almonds.

Comparing minerals per 1 pound for Oil Roasted Almonds vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of Oil Roasted Almonds has 4.9 times more Calcium, 18 times more Copper, 6.9 times more Iron, 11 times more Magnesium, 5.6 times more Manganese, 6.7 times more Phosphorus, 6.5 times more Potassium and 6 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 2.7 times more Selenium and 515 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 2 times more Energy, 6.9 times more Fat, 6.7 times more Saturated Fat, 9.5 times more Omega 6, 1.9 times more Fiber and 3.9 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains more Omega 3, 2.9 times more Carbohydrate, 2.5 times more Sugars and more Fructose than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3