Comparing Nutrients in 5 ounces Seasoned Dry Bread Crumbs VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Energy	18.7% 543kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	23% 29.8g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	9.5% 6.9g	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	3.87% 2.8g	0.02% 0.014g	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	% 2.44g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	35.8% 20g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.36mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	15% 0.19mg	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	42% 169μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	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	2.46% 0.37mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.3% 65.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Calcium	25.8% 258mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	173% 1.56mg	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	87% 6.97mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	138% 3.16mg	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	36% 251mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	63.7% 35μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	198% 2977mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.24% 9g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Dry Bread Crumbs VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Seasoned Dry Bread Crumbs versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Seasoned Dry Bread Crumbs vs Roasted Almonds:

• 5 ounces of Seasoned Dry Bread Crumbs have 12.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.9 times more Vitamin B2 and 91.9 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• 5 ounces of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin E
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K
• Both Seasoned Grated Dry Bread Crumbs as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Seasoned Dry Bread Crumbs vs Roasted Almonds:

• 5 ounces of Seasoned Dry Bread Crumbs have 1.3 times more Iron, 12.4 times more Selenium and 700 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.5 times more Calcium, 4.5 times more Copper, 6.1 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium and 2.3 times more Zinc than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seasoned Dry Bread Crumbs have 21.6 times more Omega 3, 3.3 times more Carbohydrate and 198 times more Fructose than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.6 times more Energy, 9.6 times more Fat, 2.9 times more Saturated Fat, 6.2 times more Omega 6, 2.2 times more Fiber and 1.5 times more Protein than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Roasted Almonds offer comparable quantities of Sugars per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3