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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Almonds	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.43% 0.75g	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	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	9.3% 6.75g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	White 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	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	32.3% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.58% 0.06mg	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	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.79% 0.71mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	38% 381mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	52% 0.47mg	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	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	24% 0.55mg	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	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	3.17% 108mg	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	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.64% 61g	3700g per day for Men 19-50 years

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

• Almonds have 3.9 times more Vitamin B2, 3.3 times more Vitamin B6 and 134.9 times more Vitamin E than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 2 times more Vitamin B1, 2.2 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds and White Reduced-calorie Bread have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Almonds as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 5 oz.

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

• Almonds have 2.9 times more Calcium, 3.1 times more Copper, 11.7 times more Magnesium, 5.6 times more Manganese, 4 times more Phosphorus, 9.6 times more Potassium and 2.3 times more Zinc than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 5.3 times more Selenium, 479 times more Sodium and 9.7 times more Water than Almonds.
• Both Almonds and White Reduced-calorie Bread have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.8 times more Energy, 20 times more Fat, 6.9 times more Saturated Fat, 23.2 times more Omega 6, 1.3 times more Fiber and 2.4 times more Protein than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 9.3 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds and White Reduced-calorie Bread have similar amounts of Sugars per 5 oz.
• Both Almonds as well as White Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.