Comparing Nutrients in 7 ounces White Reduced-calorie Bread VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Energy	14% 411kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	73% 95g	130g per day for Men 19-50 years
Sugars	13% 9.45g	99% 72g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50.7% 19.2g	25% 9.53g	38g per day for Men 19-50 years
Protein	31% 17.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	5.5% 0.071mg	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	47% 189μg	36.2% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	0.22% 0.2mg	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	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Almond paste	Recommended Dietary Allowance
Calcium	18.7% 187mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	100% 0.9mg	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	79% 6.33mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	74% 1.7mg	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	34.3% 240mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	2.3% 85g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of White Reduced-calorie Bread vs Almond paste:

• White Reduced-calorie Bread has 5 times more Vitamin B1, 2.6 times more Vitamin B3, 4.1 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin B12 than Almond paste.
• While Almond paste contains 1.4 times more Vitamin B2 and 71.3 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Vitamin B6 per 7 oz.
• Both White Reduced-calorie Bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for White Reduced-calorie Bread vs Almond paste:

• White Reduced-calorie Bread has 2 times more Iron, 5.2 times more Selenium, 53.2 times more Sodium and 3 times more Water than Almond paste.
• While Almond paste contains 1.8 times more Calcium, 1.4 times more Copper, 5.7 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus and 4.1 times more Potassium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• White Reduced-calorie Bread has 2 times more Fiber than Almond paste.
• While Almond paste contains 2.2 times more Energy, 11.1 times more Fat, 4.8 times more Saturated Fat, 7.1 times more Omega 3, 10.5 times more Omega 6 and 7.6 times more Sugars than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Almond paste have similar amounts of Carbohydrate and Protein per 7 oz.
• Both White Reduced-calorie Bread as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.