Comparing Nutrients in 5 ounces Blanched Almonds VS Toasted Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Toasted Protein Bread	20%	8%	72%

Macro Nutrients

	Blanched Almonds	Toasted Protein Bread	Recommended Dietary Allowance
Energy	29% 836kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	8.7% 1.48g	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	52.4% 68g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	2.8% 2.04g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	54% 30.3g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Toasted Protein Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	7.63% 0.099mg	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	35% 140μg	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	224% 33.7mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Toasted Protein Bread	Recommended Dietary Allowance
Calcium	33.5% 335mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	32.3% 0.29mg	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	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	49.5% 1.14mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Toasted Protein Bread per 5 oz

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

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

• 5 ounces of Blanched Almonds have 1.8 times more Vitamin B2, 1.6 times more Vitamin B6 and 66 times more Vitamin E than Toasted Protein Bread.
• While 5 oz of Toasted Protein Bread with Gluten contain 1.7 times more Vitamin B1 and 2 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Toasted Protein Bread provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• Both Blanched Almonds as well as Toasted Protein Bread with Gluten have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Toasted Protein Bread:

• 5 ounces of Blanched Almonds have 1.7 times more Calcium, 5 times more Copper, 4.8 times more Magnesium, 2.3 times more Manganese, 2.5 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Toasted Protein Bread.
• While 5 oz of Toasted Protein Bread with Gluten contain 1.4 times more Iron, 11.3 times more Selenium and 23.4 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 2.2 times more Energy, 21.9 times more Fat, 10.9 times more Saturated Fat, 11.8 times more Omega 6, 3.2 times more Sugars, 3 times more Fiber and 1.6 times more Protein than Toasted Protein Bread.
• While 5 oz of Toasted Protein Bread with Gluten contain 16.3 times more Omega 3 and 2.6 times more Carbohydrate than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3