Comparing Nutrients in 5 ounces Bread, whole-wheat, prepared from recipe, toasted VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Almond paste	8%	52%	40%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Almond paste	Recommended Dietary Allowance
Energy	15% 432kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	8.62% 8.36g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	3.87% 1.24g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	52% 67.8g	130g per day for Men 19-50 years
Sugars	8.25% 6g	71% 51.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	23.3% 13g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	3.93% 0.051mg	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	23.7% 95μg	26% 103μg	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	0.16% 0.14mg	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	7.94% 1.2mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 14.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Almond paste	Recommended Dietary Allowance
Calcium	5.1% 51mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	71.5% 0.64mg	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	60.2% 4.8mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	52.8% 1.2mg	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	41.5% 291mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	110% 60.2μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1% 37g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe, toasted VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread, whole-wheat, prepared from recipe, toasted versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread, whole-wheat, prepared from recipe, toasted vs Almond paste:

• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have 3.2 times more Vitamin B1, 2.8 times more Vitamin B3, 3 times more Vitamin B5, 5.5 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 1.8 times more Vitamin B2 and 16.1 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Almond paste provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bread, whole-wheat, prepared from recipe, toasted vs Almond paste:

• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have 2.1 times more Iron, 2.4 times more Manganese, 10.1 times more Selenium and 42.3 times more Sodium than Almond paste.
• While 5 oz of Almond paste contain 4.8 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium and 1.3 times more Phosphorus than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Almond paste contain similar levels of Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have 1.8 times more Omega 3 and 1.4 times more Fiber than Almond paste.
• While 5 oz of Almond paste contain 1.5 times more Energy, 4.7 times more Fat, 3 times more Saturated Fat, 1.9 times more Omega 6 and 8.6 times more Sugars than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Almond paste offer comparable quantities of Carbohydrate and Protein per five ounces.