Comparing Nutrients in 7 ounces White Gluten-Free Bread made with tapioca starch and brown rice flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	20.4% 591kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	27% 35g	130g per day for Men 19-50 years
Sugars	31% 22.4g	12.5% 9.03g	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	4.2% 3.06g	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	% 3.3g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	28.7% 11g	55% 21g	38g per day for Men 19-50 years
Protein	19% 10.7g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	18% 0.23mg	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	9.43% 37.7μg	13.4% 53.6μg	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	21.3% 3.2mg	344% 51.5mg	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

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.7% 117mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	211% 1.9mg	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	13% 1.05mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	212% 4.9mg	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	20% 139mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	68% 1022mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-Free Bread made with tapioca starch and brown rice flour VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour vs Oil Roasted Almonds:

• 7 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 1.5 times more Vitamin B1 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 16.1 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Oil Roasted Almonds provide similar amounts of Vitamin B6 per seven ounces.

Comparing minerals per 7 ounces for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Oil Roasted Almonds:

• 7 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 2.7 times more Selenium and 515 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.9 times more Calcium, 18 times more Copper, 6.9 times more Iron, 11 times more Magnesium, 5.6 times more Manganese, 6.7 times more Phosphorus, 6.5 times more Potassium and 6 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have more Omega 3, 2.9 times more Carbohydrate, 2.5 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2 times more Energy, 6.9 times more Fat, 6.7 times more Saturated Fat, 9.5 times more Omega 6, 1.9 times more Fiber and 3.9 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3