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

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Wheat Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.6% 308kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.17% 1.56g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	7.25% 5.26g	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	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.2g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	39% 15g	38g per day for Men 19-50 years
Protein	33.7% 19g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	41.3% 0.5mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	32.2% 129μg	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	0.16% 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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	23% 231mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	51.6% 4.12mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	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	30% 211mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	6.25% 213mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Oil Roasted Almonds:

• 5 ounces of Wheat Reduced-calorie Bread have 3.8 times more Vitamin B1 and 3.4 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.6 times more Vitamin B2, 2 times more Vitamin B6 and 108.2 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oil Roasted Almonds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Oil Roasted Almonds:

• 5 ounces of Wheat Reduced-calorie Bread have 7.4 times more Selenium and 332 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Calcium, 5.6 times more Copper, 1.3 times more Iron, 6.4 times more Magnesium, 2 times more Manganese, 3.1 times more Phosphorus, 4.7 times more Potassium and 2.3 times more Zinc than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Reduced-calorie Bread have more Omega 3, 2.4 times more Carbohydrate and more Fructose than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.8 times more Energy, 18.9 times more Fat, 5 times more Saturated Fat, 12.3 times more Omega 6 and 1.6 times more Protein than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oil Roasted Almonds offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3