Comparing Nutrients in 5 ounces White Gluten-Free Bread made with tapioca starch and brown rice flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Roasted Almonds	Recommended Dietary Allowance
Energy	14.6% 422kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	23% 29.8g	130g per day for Men 19-50 years
Sugars	22% 16g	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% 2.2g	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	% 2.35g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	6.73% 27μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.2% 2.3mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	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	9.4% 0.75mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	14% 99mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-Free Bread made with tapioca starch and brown rice flour VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour 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 White Gluten-Free Bread made with tapioca starch and brown rice flour vs Roasted Almonds:

• 5 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 1.8 times more Vitamin B1 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 14.8 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 5 ounces for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Roasted Almonds:

• 5 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 5.5 times more Selenium and 171.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4.5 times more Calcium, 20.7 times more Copper, 7 times more Iron, 11.2 times more Magnesium, 5.1 times more Manganese, 6.7 times more Phosphorus, 6.7 times more Potassium and 6.5 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 52 times more Omega 3, 2.4 times more Carbohydrate, 2.3 times more Sugars and 154 times more Fructose than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2 times more Energy, 6.6 times more Fat, 6.5 times more Saturated Fat, 9.1 times more Omega 6, 2 times more Fiber and 3.9 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3