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

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Roasted Almonds	Recommended Dietary Allowance
Energy	21% 605kcal	41% 1187kcal	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	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	43.3% 0.69g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	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	86% 112g	32% 41.7g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	35% 13.3g	57% 21.6g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	44% 0.53mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.82mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	33.2% 133μg	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	11% 1.67mg	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	84.3% 6.75mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	58% 407mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	153% 84.3μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	50.4% 756mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Bread, whole-wheat, prepared from recipe, toasted has 3.5 times more Vitamin B1, 1.4 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.3 times more Vitamin B2 and 28.5 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Bread, whole-wheat, prepared from recipe, toasted 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 Bread, whole-wheat, prepared from recipe, toasted vs Roasted Almonds:

• Bread, whole-wheat, prepared from recipe, toasted has 21.3 times more Selenium and 127 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.4 times more Calcium, 4 times more Copper, 3.1 times more Magnesium, 2.3 times more Phosphorus, 2.1 times more Potassium and 2 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Dry Roasted 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 34.9 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Energy, 8.9 times more Fat, 4.7 times more Saturated Fat, 4.5 times more Omega 6, 1.6 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 Dry Roasted Almonds have similar amounts of Sugars per 7 oz.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.