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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Blanched Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	40.4% 1171kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	72% 93g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	% 3.65g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	42.3% 16g	38g per day for Men 19-50 years
Protein	76% 42.5g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	43.7% 0.57mg	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	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	314% 47mg	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

	Blanched Almonds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	47% 468mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	190% 4.37mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	1.7% 62.4g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5 times more Vitamin B2 and 59.4 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B5 per 7 oz.
• Both Blanched 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 Blanched Almonds vs Toasted Multi-grain Bread:

• Blanched Almonds have 2.1 times more Calcium, 3.3 times more Copper, 1.2 times more Iron, 3.2 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 11.2 times more Selenium and 21.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Toasted Multi-grain Bread with Whole-grain have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2 times more Energy, 11.4 times more Fat, 4.2 times more Saturated Fat, 6.8 times more Omega 6, 1.2 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 55.8 times more Omega 3, 2.5 times more Carbohydrate, 1.5 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.