Comparing Nutrients in 7 ounces Whole Wheat French Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Wheat French Bread	Almonds	Recommended Dietary Allowance
Energy	16.4% 474kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	75% 97g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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	22% 8.33g	65.3% 25g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French 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	86.3% 1.04mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	47.6% 191μg	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% 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	3.97% 0.6mg	339% 51mg	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

	Whole Wheat French Bread	Almonds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	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	18.6% 1.5mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	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	45% 316mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	113% 62.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	49.6% 744mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.14% 79g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Whole Wheat French or Vienna Bread has 2.5 times more Vitamin B1 and 2.2 times more Vitamin B9 than Almonds.
• While Almonds contain 4.5 times more Vitamin B2 and 85.4 times more Vitamin E than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Whole Wheat French or Vienna 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 Whole Wheat French Bread vs Almonds:

• Whole Wheat French or Vienna Bread has 7.7 times more Selenium, 375 times more Sodium and 9 times more Water than Almonds.
• While Almonds contain 6.4 times more Calcium, 5.5 times more Copper, 4.9 times more Iron, 5.2 times more Magnesium, 3 times more Phosphorus, 4.5 times more Potassium and 2.7 times more Zinc than Whole Wheat French or Vienna Bread.

Comparison of macro-nutrients per 7 ounces:

• Whole Wheat French or Vienna Bread has 11.7 times more Omega 3 and 2.3 times more Carbohydrate than Almonds.
• While Almonds contain 2.4 times more Energy, 48 times more Fat, more Saturated Fat, 22.8 times more Omega 6, more Sugars, 3 times more Fiber and 2.5 times more Protein than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.