Comparing Nutrients in 7 ounces White Wheat Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Wheat Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.3% 472kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	27% 35g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	12.5% 9.03g	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	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	% 2.98g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	48% 18.3g	55% 21g	38g per day for Men 19-50 years
Protein	37.8% 21g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Oil Roasted Almonds	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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	18% 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	63% 252μg	13.4% 53.6μg	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	5.03% 0.75mg	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	136% 1357mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Oil Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of White Wheat Bread vs Oil Roasted Almonds:

• 7 ounces of White Wheat Bread have 5.5 times more Vitamin B1, 1.2 times more Vitamin B3, 2 times more Vitamin B5, 4.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.1 times more Vitamin B2, 1.5 times more Vitamin B6 and 68.3 times more Vitamin E than White Wheat Bread.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both White Wheat Bread as well as Oil Roasted Almonds 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 Oil Roasted Almonds:

• 7 ounces of White Wheat Bread have 2.4 times more Calcium, 1.3 times more Iron, 3.9 times more Selenium and 478 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 6.4 times more Copper, 10.5 times more Magnesium, 3.9 times more Manganese, 4.5 times more Phosphorus, 5.5 times more Potassium and 3.2 times more Zinc than White Wheat Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Wheat Bread have more Omega 3, 2.5 times more Carbohydrate and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.6 times more Energy, 25.7 times more Fat, 6.7 times more Saturated Fat, 15.4 times more Omega 6 and 2 times more Protein than White Wheat Bread.
• Both White Wheat Bread and Oil Roasted Almonds offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3