Comparing Nutrients in 7 ounces Almonds VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Almonds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	39.6% 1149kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	24.3% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	105% 136g	130g per day for Men 19-50 years
Sugars	12% 8.63g	15.7% 11.4g	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	0.3% 0.22g	5.4% 3.93g	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	% 0.34g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0g	g per day for Men 19-50 years
Fiber	65.3% 25g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	75% 42g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Almonds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	59% 236μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.95% 5.36mg	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	339% 51mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	53.4% 534mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	54% 0.48mg	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	92% 7.36mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	278% 4167mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.34% 12.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Seasoned Dry Bread Crumbs :

• Almonds have 2.7 times more Vitamin B2 and 98.6 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain more Vitamin A, 4.7 times more Vitamin B1, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin B6 per 7 oz.
• Both Almonds as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Seasoned Dry Bread Crumbs :

• Almonds have 1.5 times more Calcium, 4.2 times more Copper, 5.9 times more Magnesium, 2.2 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Potassium and 2.2 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 1.3 times more Iron, 6 times more Selenium and 2100 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.5 times more Energy, 9.1 times more Fat, 2.7 times more Saturated Fat, 5.9 times more Omega 6, 2.6 times more Fiber and 1.5 times more Protein than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 72 times more Omega 3, 3.2 times more Carbohydrate, 1.3 times more Sugars and 18 times more Fructose than Almonds.
• Both Almonds as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.