Comparing Nutrients in 5 ounces Almonds VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Italian Bread	15%	10%	75%

Macro Nutrients

	Almonds	Italian Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	52.5% 68g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	9.17% 6.65g	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	0.22% 0.16g	1.8% 1.3g	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	% 0.24g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	53.5% 30g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Italian Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	68.7% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	40.2% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	36% 145μg	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	242% 36.3mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Italian Bread	Recommended Dietary Allowance
Calcium	38% 381mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	19% 0.17mg	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	65.7% 5.26mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	30.3% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.44% 53.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Italian Bread:

• Almonds have 3.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 88.4 times more Vitamin E than Italian Bread.
• While Italian Bread contains 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Italian Bread:

• Almonds have 2.6 times more Calcium, 8.5 times more Copper, 10.4 times more Magnesium, 4.4 times more Manganese, 5.1 times more Phosphorus, 5.9 times more Potassium and 3.9 times more Zinc than Italian Bread.
• While Italian Bread contains 4.2 times more Selenium, 618 times more Sodium and 8.5 times more Water than Almonds.
• Both Almonds and Italian Bread have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.2 times more Energy, 18.3 times more Fat, 7 times more Saturated Fat, 10.5 times more Omega 6, 6 times more Fiber and 2.2 times more Protein than Italian Bread.
• While Italian Bread contains 45.3 times more Omega 3, 2.2 times more Carbohydrate and 8.5 times more Fructose than Almonds.
• Both Almonds and Italian Bread have similar amounts of Sugars per 5 oz.
• Both Almonds as well as Italian Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.