Comparing Nutrients in 5 ounces Italian Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Italian Bread	Almonds	Recommended Dietary Allowance
Energy	12.7% 367kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	8.5% 6.17g	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	1.8% 1.3g	0.22% 0.16g	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	% 0.79g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	24% 13.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.7% 0.82mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.43mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36% 145μg	15.6% 62.4μg	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	2.74% 0.41mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Almonds	Recommended Dietary Allowance
Calcium	15% 149mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	162% 1.46mg	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	61% 4.9mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.2% 135mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	58.4% 876mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Italian Bread vs Almonds:

• Italian Bread has 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 88.4 times more Vitamin E than Italian Bread.
• Both Italian Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Italian Bread vs Almonds:

• Italian Bread has 4.2 times more Selenium, 618 times more Sodium and 8.5 times more Water than Almonds.
• While Almonds contain 2.6 times more Calcium, 8.5 times more Copper, 10.4 times more Magnesium, 4.4 times more Manganese, 5.1 times more Phosphorus, 5.9 times more Potassium and 3.9 times more Zinc than Italian Bread.
• Both Italian Bread and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Italian Bread has 45.3 times more Omega 3, 2.2 times more Carbohydrate and 8.5 times more Fructose than Almonds.
• While Almonds contain 2.2 times more Energy, 18.3 times more Fat, 7 times more Saturated Fat, 10.5 times more Omega 6, 6 times more Fiber and 2.2 times more Protein than Italian Bread.
• Both Italian Bread and Almonds have similar amounts of Sugars per 5 oz.
• Both Italian Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.