Comparing Nutrients in 5 ounces Bread, whole-wheat, prepared from recipe VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13.6% 394kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	19.3% 25g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	22.4% 8.5g	39% 15g	38g per day for Men 19-50 years
Protein	21.3% 12g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	35.8% 0.43mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	23% 92μg	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	7.2% 1.08mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	55% 4.4mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	38% 265mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	99% 54.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	1.25% 46.4g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Bread, whole-wheat, prepared from recipe vs Oil Roasted Almonds:

• Bread, whole-wheat, prepared from recipe has 3.3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.4 times more Vitamin B2 and 34.2 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Bread, whole-wheat, prepared from recipe as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Bread, whole-wheat, prepared from recipe vs Oil Roasted Almonds:

• Bread, whole-wheat, prepared from recipe has 9.4 times more Selenium and 346 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.8 times more Calcium, 3.8 times more Copper, 3.4 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Bread, whole-wheat, prepared from recipe has more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.2 times more Energy, 10.2 times more Fat, 5.3 times more Saturated Fat, 5.2 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Almonds have similar amounts of Sugars per 5 oz.
• Both Bread, whole-wheat, prepared from recipe as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.