Comparing Nutrients in 5 ounces Almonds VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	9.17% 1.56g	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	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	7.25% 5.26g	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	3.17% 2.3g	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	% 1.35g	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	41.4% 15.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Almonds	Wheat Reduced-calorie 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	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	6.54% 0.085mg	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	32.2% 129μg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	38% 381mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	27% 0.24mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	74.6% 1.7mg	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	30% 211mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Wheat Reduced-calorie Bread:

• Almonds have 8.1 times more Vitamin B2, 2.3 times more Vitamin B6 and 106.8 times more Vitamin E than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.7 times more Vitamin B1 and 2.1 times more Vitamin B9 than Almonds.
• Both Almonds and Wheat Reduced-calorie Bread have similar amounts of Vitamin B3 per 5 oz.
• Both Almonds as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Wheat Reduced-calorie Bread:

• Almonds have 1.7 times more Calcium, 6 times more Copper, 1.3 times more Iron, 6.3 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 4.9 times more Potassium and 2.3 times more Zinc than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 7.4 times more Selenium, 332 times more Sodium and 9 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.7 times more Energy, 17.1 times more Fat, 4.5 times more Saturated Fat, 11.2 times more Omega 6 and 1.6 times more Protein than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 29.3 times more Omega 3, 2 times more Carbohydrate and 14.7 times more Fructose than Almonds.
• Both Almonds and Wheat Reduced-calorie Bread have similar amounts of Sugars and Fiber per 5 oz.
• Both Almonds as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.