Comparing Nutrients in 5 ounces Toasted Commercially Prepared Whole-wheat Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Almonds	Recommended Dietary Allowance
Energy	15% 434kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	55.8% 72.5g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	11.3% 8.18g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	28% 10.6g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	41% 23g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.8% 8.12mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.4% 73.7μg	15.6% 62.4μg	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	5.95% 0.89mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Almonds	Recommended Dietary Allowance
Calcium	18.4% 184mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	52.4% 4.2mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.4% 429mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	53.4% 801mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Commercially Prepared Whole-wheat Bread vs Almonds:

• Toasted Commercially Prepared Whole-wheat Bread has 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 4 times more Vitamin B2 and 40.7 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Commercially Prepared Whole-wheat Bread vs Almonds:

• Toasted Commercially Prepared Whole-wheat Bread has 12.8 times more Selenium and 565 times more Sodium than Almonds.
• While Almonds contain 2.1 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Commercially Prepared Whole-wheat Bread has 10.3 times more Omega 3, 2.4 times more Carbohydrate and 1.3 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Energy, 12.3 times more Fat, 4.1 times more Saturated Fat, 17.4 times more Omega 6, 1.7 times more Fiber and 1.3 times more Protein than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.