Comparing Nutrients in 7 ounces Bread, white, commercially prepared, toasted VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Blanched Almonds	Recommended Dietary Allowance
Energy	20% 575kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	28.5% 37g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	NA	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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	15% 5.75g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	32% 18g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	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	68.6% 0.82mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	51.6% 206μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	3.18% 0.48mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Blanched Almonds	Recommended Dietary Allowance
Calcium	23.6% 236mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	82.6% 6.6mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	29% 204mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bread, white, commercially prepared, toasted vs Blanched Almonds:

• Bread, white, commercially prepared, toasted has 2.2 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B2, 1.8 times more Vitamin B6 and 99 times more Vitamin E than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Bread, white, commercially prepared, toasted as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bread, white, commercially prepared, toasted vs Blanched Almonds:

• Bread, white, commercially prepared, toasted has 9.7 times more Selenium and 28.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2 times more Calcium, 7.4 times more Copper, 10.3 times more Magnesium, 4.4 times more Manganese, 4.7 times more Phosphorus, 5 times more Potassium and 4.4 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Blanched Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Bread, white, commercially prepared, toasted has 55 times more Omega 3, 2.9 times more Carbohydrate and 1.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 13.1 times more Fat, 5.2 times more Saturated Fat, 6.6 times more Omega 6, 3.4 times more Fiber and 2.4 times more Protein than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.