Comparing Nutrients in 5 ounces Roasted Almonds VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	29.2% 848kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	61.5% 80g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	8.25% 6g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	25% 9.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	21.5% 0.28mg	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	19.5% 78μg	23.7% 95μg	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	226% 34mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	38% 380mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	43.8% 0.39mg	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	66% 5.3mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	127% 2.93mg	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	95% 668mg	41.5% 291mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Bread, whole-wheat, prepared from recipe, toasted:

• Dry Roasted Almonds have 5.3 times more Vitamin B2 and 28.5 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 3.5 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Dry Roasted Almonds as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Bread, whole-wheat, prepared from recipe, toasted:

• Dry Roasted Almonds have 7.4 times more Calcium, 4 times more Copper, 3.1 times more Magnesium, 2.3 times more Phosphorus, 2.1 times more Potassium and 2 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 21.3 times more Selenium and 127 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 2 times more Energy, 8.9 times more Fat, 4.7 times more Saturated Fat, 4.5 times more Omega 6, 1.6 times more Fiber and 2.3 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 34.9 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Sugars per 5 oz.
• Both Dry Roasted Almonds as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.