Comparing Nutrients in 5 ounces Roasted Almonds VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Energy	29.2% 848kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	24.3% 23.5g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	45% 7.63g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	7.2% 5.23g	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	1.2% 0.88g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	53% 29.7g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	9.05% 0.12mg	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	66% 264μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.13% 12.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	226% 34mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	38% 380mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	17% 0.15mg	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	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	27% 0.63mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	42.8% 23.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Garlic bread, frozen:

• Dry Roasted Almonds have 6.5 times more Vitamin B2, 1.6 times more Vitamin B6 and 20.3 times more Vitamin E than Garlic bread, frozen.
• While Garlic bread, frozen contains more Vitamin A, 6 times more Vitamin B1, 2.1 times more Vitamin B5, 3.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Garlic bread, frozen have similar amounts of Vitamin B3 per 5 oz.
• Both Dry Roasted Almonds as well as Garlic bread, frozen have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Garlic bread, frozen:

• Dry Roasted Almonds have 9.9 times more Calcium, 10.2 times more Copper, 1.2 times more Iron, 12.1 times more Magnesium, 5.1 times more Manganese, 5.4 times more Phosphorus, 6.9 times more Potassium and 3.8 times more Zinc than Garlic bread, frozen.
• While Garlic bread, frozen contains 8.3 times more Selenium and 181.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.7 times more Energy, 3.2 times more Fat, 2.4 times more Omega 6, 1.3 times more Sugars, 4.4 times more Fiber and 2.5 times more Protein than Garlic bread, frozen.
• While Garlic bread, frozen contains 1.3 times more Saturated Fat, 3.8 times more Omega 3 and 2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Garlic bread, frozen have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.