Comparing Nutrients in 7 ounces Almonds VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	39.6% 1149kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	72% 93g	130g per day for Men 19-50 years
Sugars	12% 8.63g	19% 13.8g	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	7.3% 5.3g	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	% 3.65g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0g	g per day for Men 19-50 years
Fiber	65.3% 25g	42.3% 16g	38g per day for Men 19-50 years
Protein	75% 42g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	43.7% 0.57mg	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	34.7% 139μg	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	0.22% 0.2mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	53.4% 534mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	67.7% 0.61mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	190% 4.37mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	1.7% 62.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Toasted Multi-grain Bread:

• Almonds have 8 times more Vitamin B2, 1.3 times more Vitamin B5 and 64.1 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Toasted Multi-grain Bread:

• Almonds have 2.4 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.9 times more Phosphorus, 2.9 times more Potassium and 1.7 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 8.7 times more Selenium and 414 times more Sodium than Almonds.
• Both Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2 times more Energy, 10.9 times more Fat, 4 times more Saturated Fat, 6.8 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 74.3 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 24.3 times more Fructose than Almonds.
• Both Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.