Comparing Nutrients in 7 ounces Blanched Almonds VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Blanched Almonds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	40.4% 1171kcal	22% 633kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	4.38% 4.25g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	95% 123g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	9.83% 7.12g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	16% 6.15g	38g per day for Men 19-50 years
Protein	76% 42.5g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	66.7% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	14.7% 0.19mg	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	24.3% 97μg	69.5% 278μg	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	0.44% 0.4mg	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	314% 47mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	47% 468mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	33% 0.3mg	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	81.4% 6.5mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	49.4% 1.14mg	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	136% 955mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	95% 1429mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Toasted French or Vienna Bread:

• Blanched Almonds have 1.9 times more Vitamin B2 and 125 times more Vitamin E than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 2.2 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 2.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Toasted French or Vienna Sourdough Bread have similar amounts of Vitamin B6 per 7 oz.
• Both Blanched Almonds as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Toasted French or Vienna Bread:

• Blanched Almonds have 5 times more Calcium, 6.8 times more Copper, 8.6 times more Magnesium, 3.2 times more Manganese, 3.8 times more Phosphorus, 4.7 times more Potassium and 2.8 times more Zinc than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 9.3 times more Selenium and 37.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Toasted French or Vienna Sourdough Bread have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.8 times more Energy, 24.5 times more Fat, 7.9 times more Saturated Fat, 15.9 times more Omega 6, 1.3 times more Sugars, 3.2 times more Fiber and 1.6 times more Protein than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 12.5 times more Omega 3 and 3.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.