Comparing Nutrients in 7 ounces Wheat Reduced-calorie Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Wheat Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	15% 431kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	65% 84.3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	10% 7.36g	12.7% 9.2g	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	4.43% 3.2g	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	% 1.9g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.85g	g per day for Men 19-50 years
Fiber	58% 22g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	47.2% 26.4g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	17.6% 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	45% 181μg	24.3% 97μg	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	0.22% 0.2mg	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	3.18% 0.48mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	32.3% 323mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	226% 2.04mg	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	72% 5.77mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	158% 3.64mg	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	42.2% 296mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	110% 60.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Wheat Reduced-calorie Bread vs Blanched Almonds:

• Wheat Reduced-calorie Bread has 1.8 times more Vitamin B1 and 1.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 99 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Blanched Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Wheat Reduced-calorie Bread as well as Blanched 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 Wheat Reduced-calorie Bread vs Blanched Almonds:

• Wheat Reduced-calorie Bread has 9.5 times more Selenium, 17.5 times more Sodium and 8.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Calcium, 6 times more Copper, 6.2 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 4.4 times more Potassium and 2.2 times more Zinc than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Blanched Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Wheat Reduced-calorie Bread has 22 times more Omega 3, 2.3 times more Carbohydrate and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Energy, 18 times more Fat, 4.7 times more Saturated Fat, 11.2 times more Omega 6 and 1.6 times more Protein than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Blanched Almonds have similar amounts of Sugars and Fiber per 7 oz.
• Both Wheat Reduced-calorie Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.