Comparing Nutrients in 7 ounces French Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	French Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	18.6% 540kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.22% 1.57g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	32% 41.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	13.3% 9.64g	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	1.4% 1g	0.027% 0.02g	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	% 0.79g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.43g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	57% 21.6g	38g per day for Men 19-50 years
Protein	38% 21.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	French Bread	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.56mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	20.8% 0.27mg	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	61% 244μg	27.3% 109μg	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	2.78% 0.42mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	242% 2.2mg	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	97% 7.76mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	49.8% 1.15mg	193% 4.43mg	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	29.8% 208mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	79.6% 1195mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of French Bread vs Roasted Almonds:

• French or Vienna Bread includes Sourdough have 9.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 113.8 times more Vitamin E than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for French Bread vs Roasted Almonds:

• French or Vienna Bread includes Sourdough have 14.3 times more Selenium and 200.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.2 times more Calcium, 7.2 times more Copper, 8.7 times more Magnesium, 3.9 times more Manganese, 4.5 times more Phosphorus, 6.1 times more Potassium and 3.2 times more Zinc than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Dry Roasted Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• French or Vienna Bread includes Sourdough have 6.4 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Energy, 21.7 times more Fat, 7.7 times more Saturated Fat, 16.4 times more Omega 6, 5 times more Fiber and 1.9 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Dry Roasted Almonds have similar amounts of Sugars per 7 oz.
• Both French or Vienna Bread includes Sourdough as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.