Comparing Nutrients in 7 ounces Toasted Commercially Prepared Whole-wheat Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	21% 607kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	8.28% 1.4g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	32% 41.7g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	39% 15g	57% 21.6g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	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	62% 0.75mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	20.8% 0.27mg	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	25.8% 103μg	27.3% 109μg	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	8.33% 1.25mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	25.8% 258mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	242% 2.2mg	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	73.4% 5.87mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	193% 4.43mg	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	86% 601mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	74.7% 1121mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Commercially Prepared Whole-wheat Bread vs Roasted Almonds:

• Toasted Commercially Prepared Whole-wheat Bread has 4.9 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.2 times more Vitamin B2 and 37.9 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Dry Roasted Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Commercially Prepared Whole-wheat Bread vs Roasted Almonds:

• Toasted Commercially Prepared Whole-wheat Bread has 26.3 times more Selenium and 188.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Dry Roasted Almonds have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Commercially Prepared Whole-wheat Bread has 3.1 times more Omega 3 and 2.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Energy, 12.9 times more Fat, 4.4 times more Saturated Fat, 18.3 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Dry Roasted Almonds have similar amounts of Sugars per 7 oz.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.