Comparing Nutrients in 5 ounces Dry Mix Cornbread Bread Stuffing VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Mix Cornbread Bread Stuffing	10%	10%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry Mix Cornbread Bread Stuffing	Roasted Almonds	Recommended Dietary Allowance
Energy	19% 551kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.55% 1.45g	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	83.6% 109g	23% 29.8g	130g per day for Men 19-50 years
Sugars	25.7% 18.7g	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	53.3% 20.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	25.3% 14g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Dry Mix Cornbread Bread Stuffing	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.05% 0.4mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	62% 248μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.5% 4.96mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mix Cornbread Bread Stuffing	Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	57.6% 4.6mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	23% 160mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	76.3% 42μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	135% 2026mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.52g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry Mix Cornbread Bread Stuffing vs Roasted Almonds:

• Dry Mix Cornbread Bread Stuffing has 6.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Vitamin B2 than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Dry Mix Cornbread Bread Stuffing as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Dry Mix Cornbread Bread Stuffing vs Roasted Almonds:

• Dry Mix Cornbread Bread Stuffing has 14.8 times more Selenium and 476.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium, 4.8 times more Copper, 6.3 times more Magnesium, 4.2 times more Manganese, 4.2 times more Phosphorus, 3.5 times more Potassium and 4.4 times more Zinc than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Mix Cornbread Bread Stuffing has 4.7 times more Omega 3, 3.7 times more Carbohydrate, 2.7 times more Sugars and 1.3 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 12.5 times more Fat, 4.4 times more Saturated Fat, 12.6 times more Omega 6 and 2.1 times more Protein than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.