Comparing Nutrients in 5 ounces Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Energy	11.7% 340kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	6.53% 6.34g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	6.53% 4.73g	8.5% 6.17g	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	1.54% 1.1g	0.22% 0.16g	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	% 1.43g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.6g	g per day for Men 19-50 years
Fiber	19% 7.23g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Calcium	22.5% 225mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	162% 1.46mg	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	56% 4.5mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 78mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.7% 62g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.5 times more Vitamin B1 than Almonds.
• While Almonds contain 2.3 times more Vitamin B2, 3.7 times more Vitamin B6 and 2.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Almonds have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 441 times more Sodium and 9.9 times more Water than Almonds.
• While Almonds contain 1.7 times more Calcium, 11.9 times more Copper, 24.5 times more Magnesium, 12.4 times more Manganese, 8.7 times more Phosphorus, 11.1 times more Potassium, 10.3 times more Selenium and 6.6 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.1 times more Carbohydrate and 7.2 times more Fructose than Almonds.
• While Almonds contain 2.4 times more Energy, 11.2 times more Fat, 3.9 times more Saturated Fat, 24.8 times more Omega 6, 1.3 times more Sugars, 2.5 times more Fiber and 5.6 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 5 oz.