Comparing Nutrients in 7 ounces Bread, whole-wheat, prepared from recipe VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	19% 552kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	39.3% 0.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	27% 35g	130g per day for Men 19-50 years
Sugars	10.5% 7.62g	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	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	55% 21g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	50% 0.6mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	32.2% 129μg	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	10% 1.5mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	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	77% 6.15mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	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	53% 371mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	45.8% 687mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	1.75% 65g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Oil Roasted Almonds:

• 7 ounces of Bread, whole-wheat, prepared from recipe have 3.3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.4 times more Vitamin B2 and 34.2 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Almonds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Oil Roasted Almonds:

• 7 ounces of Bread, whole-wheat, prepared from recipe have 9.4 times more Selenium and 346 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 8.8 times more Calcium, 3.8 times more Copper, 3.4 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Almonds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, whole-wheat, prepared from recipe have more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.2 times more Energy, 10.2 times more Fat, 5.3 times more Saturated Fat, 5.2 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Almonds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3