Comparing Nutrients in 5 ounces Almonds VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	15% 2.57g	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	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	13.6% 9.84g	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	5.22% 3.8g	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	% 2.6g	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	53.5% 30g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Multi-grain 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	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	31% 0.41mg	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	25% 99μg	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	242% 36.3mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	38% 381mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	48.4% 0.44mg	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	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	136% 3.1mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	92% 50.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	24% 2.62mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.2% 44.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Toasted Multi-grain Bread:

• Almonds have 8 times more Vitamin B2, 1.3 times more Vitamin B5 and 64.1 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Toasted Multi-grain Bread:

• Almonds have 2.4 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.9 times more Phosphorus, 2.9 times more Potassium and 1.7 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 8.7 times more Selenium and 414 times more Sodium than Almonds.
• Both Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2 times more Energy, 10.9 times more Fat, 4 times more Saturated Fat, 6.8 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 74.3 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 24.3 times more Fructose than Almonds.
• Both Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.