Comparing Nutrients in 7 ounces Toasted French or Vienna Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted French or Vienna Bread	16%	6%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted French or Vienna Bread	Almonds	Recommended Dietary Allowance
Energy	22% 633kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	4.38% 4.25g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	33% 42.8g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	12% 8.63g	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	NA	0.3% 0.22g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	16% 6.15g	65.3% 25g	38g per day for Men 19-50 years
Protein	46% 25.8g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.7% 10.7mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	69.5% 278μg	22% 87.3μg	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	0.44% 0.4mg	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	2.5% 0.38mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Almonds	Recommended Dietary Allowance
Calcium	9.33% 93mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	96% 7.68mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.7% 250mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	95% 1429mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted French or Vienna Bread vs Almonds:

• Toasted French or Vienna Sourdough Bread has 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin B9 than Almonds.
• While Almonds contain 3.1 times more Vitamin B2, 1.4 times more Vitamin B6 and 134.9 times more Vitamin E than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Sourdough Bread as well as 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 Toasted French or Vienna Bread vs Almonds:

• Toasted French or Vienna Sourdough Bread has 7.2 times more Selenium and 720 times more Sodium than Almonds.
• While Almonds contain 5.7 times more Calcium, 6.9 times more Copper, 8.7 times more Magnesium, 3.8 times more Manganese, 3.8 times more Phosphorus, 5.2 times more Potassium and 3 times more Zinc than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Sourdough Bread and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted French or Vienna Sourdough Bread has 16.7 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.8 times more Energy, 23.3 times more Fat, 7.6 times more Saturated Fat, 15.8 times more Omega 6, 4 times more Fiber and 1.6 times more Protein than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Sourdough Bread and Almonds have similar amounts of Sugars per 7 oz.
• Both Toasted French or Vienna Sourdough Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.