Comparing Nutrients in 5 ounces Wheat Reduced-calorie Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Wheat Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	10.6% 308kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.17% 1.56g	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	46.3% 60.2g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	7.25% 5.26g	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	3.17% 2.3g	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	% 1.35g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.32g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	37% 14g	38g per day for Men 19-50 years
Protein	33.7% 19g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	41.3% 0.5mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	32.2% 129μg	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	2.27% 0.34mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	23% 231mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	51.6% 4.12mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	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	30% 211mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	6.25% 213mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Wheat Reduced-calorie Bread vs Blanched Almonds:

• Wheat Reduced-calorie Bread has 1.8 times more Vitamin B1 and 1.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 99 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Blanched Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Wheat Reduced-calorie Bread as well as Blanched 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 Wheat Reduced-calorie Bread vs Blanched Almonds:

• Wheat Reduced-calorie Bread has 9.5 times more Selenium, 17.5 times more Sodium and 8.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Calcium, 6 times more Copper, 6.2 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 4.4 times more Potassium and 2.2 times more Zinc than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Blanched Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Wheat Reduced-calorie Bread has 22 times more Omega 3, 2.3 times more Carbohydrate and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Energy, 18 times more Fat, 4.7 times more Saturated Fat, 11.2 times more Omega 6 and 1.6 times more Protein than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Blanched Almonds have similar amounts of Sugars and Fiber per 5 oz.
• Both Wheat Reduced-calorie Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.