Comparing Nutrients in 7 ounces White Wheat Bread VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Almond paste	8%	52%	40%

Macro Nutrients

	White Wheat Bread	Almond paste	Recommended Dietary Allowance
Energy	16.3% 472kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	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% 87g	73% 95g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	7.4% 5.36g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	37.8% 21g	32% 18g	56g per day for Men 19-50 years

Vitamins

	White Wheat 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	84.3% 1mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	63% 252μg	36.2% 145μg	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	0.22% 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	5.03% 0.75mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Almond paste	Recommended Dietary Allowance
Calcium	136% 1357mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	121% 9.7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	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	29% 204mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of White Wheat Bread versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Wheat Bread vs Almond paste:

• 7 ounces of White Wheat Bread have 6.2 times more Vitamin B1, 3.1 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 1.6 times more Vitamin B2 and 35.6 times more Vitamin E than White Wheat Bread.
• 7 ounces of Almond paste have insufficient amounts of Vitamin K
• Both White Wheat Bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Wheat Bread vs Almond paste:

• 7 ounces of White Wheat Bread have 4 times more Calcium, 3.1 times more Iron, 3.8 times more Selenium and 53.1 times more Sodium than Almond paste.
• While 7 oz of Almond paste contain 3 times more Copper, 5 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium and 1.6 times more Zinc than White Wheat Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Wheat Bread have 1.9 times more Fiber than Almond paste.
• While 7 oz of Almond paste contain 1.9 times more Energy, 12.9 times more Fat, 4.2 times more Saturated Fat, 2.4 times more Omega 3, 6.3 times more Omega 6 and 7.3 times more Sugars than White Wheat Bread.
• Both White Wheat Bread and Almond paste offer comparable quantities of Carbohydrate and Protein per seven ounces.