Comparing Nutrients in 7 ounces Rice Bran Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rice Bran Bread	14%	16%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Rice Bran Bread	Almonds	Recommended Dietary Allowance
Energy	16.6% 482kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.3g	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	66.4% 86.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	12.8% 9.27g	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	25.6% 9.72g	65.3% 25g	38g per day for Men 19-50 years
Protein	31.5% 17.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Rice Bran 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	108% 1.3mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.5% 13.5mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	42.7% 171μg	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	8.6% 1.3mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran Bread	Almonds	Recommended Dietary Allowance
Calcium	13.7% 137mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	40.6% 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	89.5% 7.16mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	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	50.5% 353mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rice Bran Bread vs Almonds:

• Rice Bran Bread has 3.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Almonds.
• While Almonds contain 3.8 times more Vitamin B2 and 39.4 times more Vitamin E than Rice Bran Bread.
• Both Rice Bran 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 Rice Bran Bread vs Almonds:

• Rice Bran Bread has 7 times more Selenium, 269 times more Sodium and 9.3 times more Water than Almonds.
• While Almonds contain 3.9 times more Calcium, 5.6 times more Copper, 3.4 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus, 3.4 times more Potassium and 2.4 times more Zinc than Rice Bran Bread.
• Both Rice Bran Bread and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rice Bran Bread has 35.3 times more Omega 3 and 2 times more Carbohydrate than Almonds.
• While Almonds contain 2.4 times more Energy, 10.9 times more Fat, 5.4 times more Saturated Fat, 7.5 times more Omega 6, 2.6 times more Fiber and 2.4 times more Protein than Rice Bran Bread.
• Both Rice Bran Bread and Almonds have similar amounts of Sugars per 7 oz.
• Both Rice Bran Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.