Comparing Nutrients in 7 ounces Garlic bread, frozen VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Almonds	14%	72%	14%

Macro Nutrients

	Garlic bread, frozen	Almonds	Recommended Dietary Allowance
Energy	24% 695kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	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	63.7% 82.8g	33% 42.8g	130g per day for Men 19-50 years
Sugars	10% 7.32g	12% 8.63g	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	1.7% 1.23g	0.3% 0.22g	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	% 0.83g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	13% 4.96g	65.3% 25g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Almonds	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	92% 369μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.98% 18IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	227% 2.05mg	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	75.7% 6.05mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.7% 173mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Garlic bread, frozen vs Almonds:

• Garlic bread, frozen has more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 6.2 times more Vitamin B2, 1.7 times more Vitamin B6 and 21.7 times more Vitamin E than Garlic bread, frozen.
• Both Garlic bread, frozen and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Garlic bread, frozen as well as Almonds have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Garlic bread, frozen vs Almonds:

• Garlic bread, frozen has 4 times more Selenium and 544 times more Sodium than Almonds.
• While Almonds contain 10 times more Calcium, 9.5 times more Copper, 11.7 times more Magnesium, 4.9 times more Manganese, 5.5 times more Phosphorus, 7.1 times more Potassium and 3.6 times more Zinc than Garlic bread, frozen.
• Both Garlic bread, frozen and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Garlic bread, frozen has 1.4 times more Saturated Fat, 12.7 times more Omega 3 and 1.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 3 times more Fat, 2.3 times more Omega 6, 5 times more Fiber and 2.5 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and Almonds have similar amounts of Sugars per 7 oz.
• Both Garlic bread, frozen as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.