Comparing Nutrients in 5 ounces Almonds VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	12% 2.05g	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	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	8.5% 6.15g	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	4.32% 3.13g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.043g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	53.5% 30g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Commercial Whole-wheat 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	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	23.4% 0.3mg	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	15% 59.5μg	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	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	38% 381mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	35.8% 0.32mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	134% 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	43% 301mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	66.2% 36.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	43% 645mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.5% 55.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Commercial Whole-wheat Bread:

• Almonds have 6.8 times more Vitamin B2 and 9.6 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Almonds as well as Commercially Prepared Whole-wheat 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 Commercial Whole-wheat Bread:

• Almonds have 1.7 times more Calcium, 4.5 times more Copper, 1.5 times more Iron, 3.6 times more Magnesium, 2.3 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 6.3 times more Selenium, 455 times more Sodium and 8.8 times more Water than Almonds.
• Both Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.3 times more Energy, 14.3 times more Fat, 5.3 times more Saturated Fat, 8.5 times more Omega 6, 2.1 times more Fiber and 1.7 times more Protein than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 46.3 times more Omega 3, 2 times more Carbohydrate and 20.1 times more Fructose than Almonds.
• Both Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Sugars per 5 oz.
• Both Almonds as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.