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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Oil Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	29.7% 860kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	61.5% 80g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	25% 9.5g	38g per day for Men 19-50 years
Protein	53.7% 30g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Oil 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	11% 0.13mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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

	Oil Roasted Almonds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	41.2% 412mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	41.5% 291mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Bread, whole-wheat, prepared from recipe, toasted per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Almonds have 3.5 times more Vitamin B2 and 30.9 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil 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 five ounces.

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

• 5 ounces of Oil Roasted Almonds have 8.1 times more Calcium, 3.4 times more Copper, 3.1 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 10.4 times more Selenium and 381 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 2 times more Energy, 9.4 times more Fat, 4.8 times more Saturated Fat, 4.7 times more Omega 6, 1.6 times more Fiber and 2.3 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Sugars per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3