Comparing Nutrients in 5 ounces Pumpernickel Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pumpernickel Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	12.2% 354kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.55% 1.62g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	23% 29.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	NA	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	33% 132μg	19.5% 78μg	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	3.97% 0.6mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.64% 96mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	51% 4.07mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	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% 252mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	63% 34.7μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.45% 53.7g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Pumpernickel Bread has 4.2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Vitamin B2 and 56.9 times more Vitamin E than Pumpernickel Bread.
• Both Pumpernickel Bread and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Pumpernickel Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Pumpernickel Bread vs Roasted Almonds:

• Pumpernickel Bread has 12.3 times more Selenium, 198.7 times more Sodium and 15.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Calcium, 3.8 times more Copper, 1.3 times more Iron, 5.2 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 3.4 times more Potassium and 2.2 times more Zinc than Pumpernickel Bread.

Comparison of macro-nutrients per 5 ounces:

• Pumpernickel Bread has 9.2 times more Omega 3 and 2.3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Energy, 16.9 times more Fat, 9.4 times more Saturated Fat, 11.3 times more Omega 6, 9.2 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Pumpernickel Bread.
• Both Pumpernickel Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.