Comparing Nutrients in 7 ounces Bread, stuffing, cornbread, dry mix, prepared VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Almonds	Recommended Dietary Allowance
Energy	12.2% 355kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	30.2% 5.14g	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	33.4% 43.5g	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	15% 5.75g	65.3% 25g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Almonds	Recommended Dietary Allowance
Vitamin A	17% 155μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	48% 192μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	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	11.2% 1.7mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	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	23.3% 1.87mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	9.64% 67.5mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	69.6% 1044mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bread, stuffing, cornbread, dry mix, prepared vs Almonds:

• Bread, stuffing, cornbread, dry mix, prepared has more Vitamin A, 2.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 12.4 times more Vitamin B2, 2.9 times more Vitamin B3, 7.9 times more Vitamin B5, 3.6 times more Vitamin B6 and 30.2 times more Vitamin E than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bread, stuffing, cornbread, dry mix, prepared vs Almonds:

• Bread, stuffing, cornbread, dry mix, prepared has 7.5 times more Selenium, 526 times more Sodium and 14.7 times more Water than Almonds.
• While Almonds contain 10.3 times more Calcium, 14.9 times more Copper, 3.9 times more Iron, 20.8 times more Magnesium, 19.1 times more Manganese, 14.1 times more Phosphorus, 11.8 times more Potassium and 13.6 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.

Comparison of macro-nutrients per 7 ounces:

• Bread, stuffing, cornbread, dry mix, prepared has 39 times more Omega 3 than Almonds.
• While Almonds contain 3.2 times more Energy, 5.7 times more Fat, 2.2 times more Saturated Fat, 4.8 times more Omega 6, more Sugars, 4.3 times more Fiber and 7.3 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.