Comparing Nutrients in 5 ounces Pumpernickel Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pumpernickel Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12.2% 354kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.55% 1.62g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	8.9% 6.45g	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% 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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	39% 15g	38g per day for Men 19-50 years
Protein	22% 12.3g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.64% 96mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	63% 34.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	1.45% 53.7g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Oil Roasted Almonds per 5 oz

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

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

• 5 ounces of Pumpernickel Bread have 3.6 times more Vitamin B1, 1.8 times more Vitamin B5 and 3.4 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.6 times more Vitamin B2 and 61.8 times more Vitamin E than Pumpernickel Bread.
• Both Pumpernickel Bread and Oil Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• Both Pumpernickel Bread as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Pumpernickel Bread have 6 times more Selenium and 596 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 4.3 times more Calcium, 3.3 times more Copper, 1.3 times more Iron, 5.1 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 3.4 times more Potassium and 2.1 times more Zinc than Pumpernickel Bread.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pumpernickel Bread have more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.4 times more Energy, 17.8 times more Fat, 9.6 times more Saturated Fat, 11.8 times more Omega 6, 8.6 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Pumpernickel Bread.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3