Comparing Nutrients in 5 ounces Almonds VS Toasted Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Almonds	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	5.8% 0.99g	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	62% 80.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	12% 8.76g	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	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	53.5% 30g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Enriched Raisin 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	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	42.5% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	7.4% 0.096mg	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	34.7% 139μg	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	0.63% 0.57mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	38% 381mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	34% 0.3mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	33.6% 0.77mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	35.6% 534mg	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	1.07% 39.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Toasted Enriched Raisin Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Toasted Enriched Raisin Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Toasted Enriched Raisin Bread:

• 5 ounces of Almonds have 2.9 times more Vitamin B2, 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 82.7 times more Vitamin E than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 1.4 times more Vitamin B1 and 2.2 times more Vitamin B9 than Almonds.
• Both Almonds and Toasted Enriched Raisin Bread provide similar amounts of Vitamin B3 per five ounces.
• Both Almonds as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almonds vs Toasted Enriched Raisin Bread:

• 5 ounces of Almonds have 3.7 times more Calcium, 4.8 times more Copper, 9.6 times more Magnesium, 4 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium and 4 times more Zinc than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 5.3 times more Selenium and 377 times more Sodium than Almonds.
• Both Almonds and Toasted Enriched Raisin Bread contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 1.9 times more Energy, 10.4 times more Fat, 3.2 times more Saturated Fat, 17.7 times more Omega 6, 2.7 times more Fiber and 2.5 times more Protein than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 13.7 times more Omega 3, 2.6 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• 5 ounces of Almonds provide inadequate amounts of Omega 3