Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Breadnuts	11%	4%	85%

Macro Nutrients

	Oil Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	3.4% 0.58g	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	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	NA	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	NA	38g per day for Men 19-50 years
Protein	53.7% 30g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	44% 0.57mg	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	23.4% 94μg	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	43% 39mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	227% 2.05mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	11% 0.25mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	49.3% 1677mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	1.72% 63.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Breadnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Breadnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Breadnuts:

• 5 ounces of Oil Roasted Almonds have 1.7 times more Vitamin B1, 14.2 times more Vitamin B2 and 4.2 times more Vitamin B3 than Breadnuts.
• While 5 oz of Raw Breadnut Tree Seeds contain 4.8 times more Vitamin B5, 3.4 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Breadnuts:

• 5 ounces of Oil Roasted Almonds have 3 times more Calcium, 1.8 times more Iron, 4 times more Magnesium, 13.8 times more Manganese, 7 times more Phosphorus and 2.7 times more Zinc than Breadnuts.
• While 5 oz of Raw Breadnut Tree Seeds contain 1.5 times more Copper, 1.7 times more Potassium and 31 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 2.8 times more Energy, 55.7 times more Fat, 15.8 times more Saturated Fat, 33.3 times more Omega 6 and 3.6 times more Protein than Breadnuts.
• While 5 oz of Raw Breadnut Tree Seeds contain more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3