Comparing Nutrients in 7 ounces Bread, whole-wheat, prepared from recipe, toasted VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Blanched Almonds	Recommended Dietary Allowance
Energy	21% 605kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	43.3% 0.69g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	28.5% 37g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	35% 13.3g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, 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	44% 0.53mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.82mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	33.2% 133μg	24.3% 97μg	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	11% 1.67mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	84.3% 6.75mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	58% 407mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	153% 84.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	50.4% 756mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bread, whole-wheat, prepared from recipe, toasted vs Blanched Almonds:

• Bread, whole-wheat, prepared from recipe, toasted has 1.4 times more Vitamin B1, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B2 and 28.3 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Bread, whole-wheat, prepared from recipe, 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, whole-wheat, prepared from recipe, toasted vs Blanched Almonds:

• Bread, whole-wheat, prepared from recipe, toasted has 13.3 times more Selenium and 20.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Calcium, 3.7 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Blanched Almonds have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Bread, whole-wheat, prepared from recipe, toasted has 87.3 times more Omega 3 and 3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, 8.9 times more Fat, 4.5 times more Saturated Fat, 4.3 times more Omega 6, 1.5 times more Fiber and 2.3 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Blanched Almonds have similar amounts of Sugars per 7 oz.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.