Comparing Nutrients in 7 ounces Almonds VS Toasted Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Almonds	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	39.6% 1149kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	8.14% 1.4g	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	87% 113g	130g per day for Men 19-50 years
Sugars	12% 8.63g	17% 12.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	75% 42g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Enriched Raisin 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	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	10.4% 0.13mg	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	48.6% 194μg	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	0.88% 0.79mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	53.4% 534mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	47.4% 0.43mg	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	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	47% 1.1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Toasted Enriched Raisin Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Toasted Enriched Raisin Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almonds vs Toasted Enriched Raisin Bread:

• 7 ounces of Almonds have 2.9 times more Vitamin B2, 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 82.7 times more Vitamin E than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 1.4 times more Vitamin B1 and 2.2 times more Vitamin B9 than Almonds.
• Both Almonds and Toasted Enriched Raisin Bread provide similar amounts of Vitamin B3 per seven ounces.
• Both Almonds as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Almonds vs Toasted Enriched Raisin Bread:

• 7 ounces of Almonds have 3.7 times more Calcium, 4.8 times more Copper, 9.6 times more Magnesium, 4 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium and 4 times more Zinc than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 5.3 times more Selenium and 377 times more Sodium than Almonds.
• Both Almonds and Toasted Enriched Raisin Bread contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 1.9 times more Energy, 10.4 times more Fat, 3.2 times more Saturated Fat, 17.7 times more Omega 6, 2.7 times more Fiber and 2.5 times more Protein than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 13.7 times more Omega 3, 2.6 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• 7 ounces of Almonds provide inadequate amounts of Omega 3