Comparing Nutrients in 5 ounces Almonds VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Almonds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	6.53% 4.73g	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	1.54% 1.1g	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	% 1.43g	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	19% 7.23g	38g per day for Men 19-50 years
Protein	53.5% 30g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	30.3% 4.85mg	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	4.03% 0.052mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	38% 381mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	13.7% 0.12mg	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% 4.5mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	11% 0.25mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.7% 62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Almonds have 2.3 times more Vitamin B2, 3.7 times more Vitamin B6 and 2.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.5 times more Vitamin B1 than Almonds.
• Both Almonds and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Almonds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Almonds have 1.7 times more Calcium, 11.9 times more Copper, 24.5 times more Magnesium, 12.4 times more Manganese, 8.7 times more Phosphorus, 11.1 times more Potassium, 10.3 times more Selenium and 6.6 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 441 times more Sodium and 9.9 times more Water than Almonds.
• Both Almonds and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.4 times more Energy, 11.2 times more Fat, 3.9 times more Saturated Fat, 24.8 times more Omega 6, 1.3 times more Sugars, 2.5 times more Fiber and 5.6 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.1 times more Carbohydrate and 7.2 times more Fructose than Almonds.
• Both Almonds as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 5 oz.