Comparing Nutrients in 5 ounces Blanched Almonds VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Potato Bread	19%	11%	70%

Macro Nutrients

	Blanched Almonds	Potato Bread	Recommended Dietary Allowance
Energy	29% 836kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	4.57% 4.44g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	18.3% 13.3g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	54% 30.3g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Potato Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	22.2% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.86% 0.21μg	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	0.47% 2.83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Potato Bread	Recommended Dietary Allowance
Calcium	33.5% 335mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	15% 0.13mg	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	58% 4.65mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	15.6% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	35.4% 532mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Potato Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Potato Bread:

• 5 ounces of Blanched Almonds have 6.7 times more Vitamin B2, 2.8 times more Vitamin B3 and 50.5 times more Vitamin E than Potato Bread.
• While 5 oz of Potato Bread contain more Vitamin A, 2.6 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Potato Bread provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Blanched Almonds as well as Potato Bread have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Potato Bread:

• 5 ounces of Blanched Almonds have 1.3 times more Calcium, 10.9 times more Copper, 1.5 times more Iron, 9.6 times more Magnesium, 7.3 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Potato Bread.
• While 5 oz of Potato Bread contain 3 times more Selenium and 19.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Potato Bread contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 2.2 times more Energy, 16.8 times more Fat, more Saturated Fat, more Omega 6, 1.6 times more Fiber and 1.7 times more Protein than Potato Bread.
• While 5 oz of Potato Bread contain 2.5 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• 5 ounces of Potato Bread provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Potato Bread provide inadequate amounts of Omega 3 in five ounces.