Comparing Nutrients in 7 ounces Blanched Almonds VS Dry Mix Cornbread Bread Stuffing

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dry Mix Cornbread Bread Stuffing	10%	10%	80%

Macro Nutrients

	Blanched Almonds	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Energy	40.4% 1171kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	12% 2.03g	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	117% 152g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	36% 26g	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	74.7% 28.4g	38g per day for Men 19-50 years
Protein	76% 42.5g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	60.4% 9.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	22.3% 0.29mg	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	87% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Calcium	47% 468mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	50.3% 0.45mg	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	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	45.6% 1.05mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	107% 58.7μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	189% 2836mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.25% 9.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Dry Mix Cornbread Bread Stuffing per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Dry Mix Cornbread Bread Stuffing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Dry Mix Cornbread Bread Stuffing:

• 7 ounces of Blanched Almonds have 2 times more Vitamin B2 than Dry Mix Cornbread Bread Stuffing.
• While 7 oz of Dry Mix Cornbread Bread Stuffing contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Dry Mix Cornbread Bread Stuffing provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• Both Blanched Almonds as well as Dry Mix Cornbread Bread Stuffing have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Dry Mix Cornbread Bread Stuffing:

• 7 ounces of Blanched Almonds have 3 times more Calcium, 4.5 times more Copper, 6.1 times more Magnesium, 3.5 times more Manganese, 4.3 times more Phosphorus, 3.2 times more Potassium and 4 times more Zinc than Dry Mix Cornbread Bread Stuffing.
• While 7 oz of Dry Mix Cornbread Bread Stuffing contain 9.3 times more Selenium and 75.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Dry Mix Cornbread Bread Stuffing contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.5 times more Energy, 12.5 times more Fat, 4.3 times more Saturated Fat, 12.1 times more Omega 6 and 2.1 times more Protein than Dry Mix Cornbread Bread Stuffing.
• While 7 oz of Dry Mix Cornbread Bread Stuffing contain 11.8 times more Omega 3, 4.1 times more Carbohydrate, 2.8 times more Sugars and 1.4 times more Fiber than Blanched Almonds.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3