Comparing Nutrients in 7 ounces Garlic bread, frozen VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Garlic bread, frozen	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24% 695kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	10% 7.32g	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	1.7% 1.23g	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	% 0.83g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	13% 4.96g	55% 21g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	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	92% 369μg	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	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	75.7% 6.05mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	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	24.7% 173mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Garlic bread, frozen 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 Garlic bread, frozen vs Oil Roasted Almonds:

• 7 ounces of Garlic bread, frozen have 5 times more Vitamin B1, 2.9 times more Vitamin B5, 6.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.2 times more Vitamin B2, 1.4 times more Vitamin B6 and 22 times more Vitamin E than Garlic bread, frozen.
• Both Garlic bread, frozen and Oil Roasted Almonds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Garlic bread, frozen as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Garlic bread, frozen have 4 times more Selenium and 544 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 10.8 times more Calcium, 8.8 times more Copper, 11.9 times more Magnesium, 5.6 times more Manganese, 5.4 times more Phosphorus, 6.8 times more Potassium and 3.5 times more Zinc than Garlic bread, frozen.
• Both Garlic bread, frozen and Oil Roasted Almonds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garlic bread, frozen have 1.3 times more Saturated Fat, more Omega 3 and 2.4 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.7 times more Energy, 3.3 times more Fat, 2.5 times more Omega 6, 4.2 times more Fiber and 2.5 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and Oil Roasted Almonds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3