Comparing Nutrients in 1 pound Oil Roasted Almonds VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Oil Roasted Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	95% 2753kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	38.6% 6.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	149% 194g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	27% 19.7g	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% 0g	14% 10g	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	% 4.85g	g per day for Men 19-50 years
Sucrose	% 20g	% 0.14g	g per day for Men 19-50 years
Fiber	125% 47.6g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	172% 96g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Commercial Whole-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	34.8% 0.42mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	75% 0.98mg	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	47.6% 191μg	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	785% 118mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	132% 1320mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	114% 1.03mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	429% 9.86mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	212% 117μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	73% 8.03mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Commercial Whole-wheat Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Commercial Whole-wheat Bread:

• 1 pound of Oil Roasted Almonds has 4.7 times more Vitamin B2 and 9.8 times more Vitamin E than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 4.3 times more Vitamin B1, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Commercial Whole-wheat Bread provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Commercial Whole-wheat Bread:

• 1 pound of Oil Roasted Almonds has 1.8 times more Calcium, 4.2 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 2.2 times more Phosphorus, 2.8 times more Potassium and 1.7 times more Zinc than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 6.3 times more Selenium and 455 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Commercial Whole-wheat Bread contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 2.4 times more Energy, 15.8 times more Fat, 5.8 times more Saturated Fat, 9.3 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains more Omega 3, 2.4 times more Carbohydrate and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Commercial Whole-wheat Bread offer comparable quantities of Sugars per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3