Comparing Nutrients in 5 ounces Garlic bread, frozen VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Almonds	14%	72%	14%

Macro Nutrients

	Garlic bread, frozen	Almonds	Recommended Dietary Allowance
Energy	17% 496kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	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	45.5% 59g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	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	1.2% 0.88g	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	% 0.6g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.6g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	21% 12g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Almonds	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	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	66% 264μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.13% 12.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Almonds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	54% 4.32mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	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	17.6% 123mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	42.8% 23.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Garlic bread, frozen vs Almonds:

• Garlic bread, frozen has more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 6.2 times more Vitamin B2, 1.7 times more Vitamin B6 and 21.7 times more Vitamin E than Garlic bread, frozen.
• Both Garlic bread, frozen and Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Garlic bread, frozen as well as Almonds have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Garlic bread, frozen vs Almonds:

• Garlic bread, frozen has 4 times more Selenium and 544 times more Sodium than Almonds.
• While Almonds contain 10 times more Calcium, 9.5 times more Copper, 11.7 times more Magnesium, 4.9 times more Manganese, 5.5 times more Phosphorus, 7.1 times more Potassium and 3.6 times more Zinc than Garlic bread, frozen.
• Both Garlic bread, frozen and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Garlic bread, frozen has 1.4 times more Saturated Fat, 12.7 times more Omega 3 and 1.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 3 times more Fat, 2.3 times more Omega 6, 5 times more Fiber and 2.5 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and Almonds have similar amounts of Sugars per 5 oz.
• Both Garlic bread, frozen as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.