Comparing Nutrients in 5 ounces Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	14.6% 422kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	22% 16g	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	3% 2.2g	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	% 2.35g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.32g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	37% 14g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Delicious White Sandwich 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	16% 0.19mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	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	10.4% 0.13mg	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	6.73% 27μg	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	15.2% 2.3mg	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

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	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	9.4% 0.75mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	14% 99mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Blanched Almonds:

• Blanched Almonds contain 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B9 and 14.8 times more Vitamin E than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Blanched Almonds have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Blanched Almonds:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 3.4 times more Selenium and 27.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4 times more Calcium, 19.4 times more Copper, 6.2 times more Iron, 10.7 times more Magnesium, 4.2 times more Manganese, 6.9 times more Phosphorus, 6.2 times more Potassium and 5.8 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.

Comparison of macro-nutrients per 5 ounces:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 130 times more Omega 3, 2.7 times more Carbohydrate, 2.4 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 6.5 times more Fat, 6.3 times more Saturated Fat, 8.7 times more Omega 6, 1.8 times more Fiber and 4 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.