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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	11.7% 340kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	6.53% 6.34g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	6.53% 4.73g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.32g	g per day for Men 19-50 years
Fiber	19% 7.23g	37% 14g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	12.5% 0.16mg	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	5.3% 21.3μg	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	22.5% 225mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	113% 2.6mg	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	11% 78mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.7% 62g	0.17% 6.4g	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 Blanched Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.7 times more Vitamin B1 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B2, 3.1 times more Vitamin B6 and 3.3 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Blanched 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 Blanched Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 23.2 times more Sodium and 9.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Calcium, 11.8 times more Copper, 24.4 times more Magnesium, 10.4 times more Manganese, 8.7 times more Phosphorus, 10 times more Potassium, 8 times more Selenium and 6.3 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Blanched 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 2.5 times more Carbohydrate and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Energy, 11.7 times more Fat, 4 times more Saturated Fat, 24.9 times more Omega 6, 1.4 times more Sugars, 1.9 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 Blanched Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 5 oz.