Comparing Nutrients in 5 ounces Toasted Multi-grain Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Toasted Multi-grain Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	14% 408kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	51.4% 66.8g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	9.05% 6.56g	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	5.22% 3.8g	0% 0g	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	% 2.6g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.32g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	37% 14g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	12.5% 0.16mg	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	25% 99μg	17.4% 69.5μg	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	0.16% 0.14mg	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	3.78% 0.57mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	15.7% 157mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	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	48% 3.86mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	136% 3.1mg	113% 2.6mg	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	50% 350mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	92% 50.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Multi-grain Bread vs Blanched Almonds:

• Toasted Multi-grain Bread with Whole-grain has 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5 times more Vitamin B2 and 59.4 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Blanched Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Multi-grain Bread vs Blanched Almonds:

• Toasted Multi-grain Bread with Whole-grain has 11.2 times more Selenium and 21.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Calcium, 3.3 times more Copper, 3.2 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Blanched Almonds have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Multi-grain Bread with Whole-grain has 55.8 times more Omega 3, 2.5 times more Carbohydrate, 1.5 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 11.4 times more Fat, 4.2 times more Saturated Fat, 6.8 times more Omega 6 and 1.5 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Blanched Almonds have similar amounts of Fiber per 5 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.