Comparing Nutrients in 7 ounces Blanched Almonds VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Blanched Almonds	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	40.4% 1171kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	16.6% 2.83g	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	75.4% 98g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	15.5% 11.3g	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% 0g	6.65% 4.82g	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	% 3.1g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	76% 42.5g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bread, white, commercially prepared (includes soft bread crumbs)	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	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	13.3% 0.17mg	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	55% 220μg	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% 0mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	47% 468mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.43% 97μg	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	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	46.2% 1.06mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	1.95% 72.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Bread, white, commercially prepared (includes soft bread crumbs):

• Blanched Almonds have 2.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 108 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs):

• Blanched Almonds have 1.6 times more Calcium, 10.2 times more Copper, 11.7 times more Magnesium, 3.4 times more Manganese, 4.9 times more Phosphorus, 5.2 times more Potassium and 4 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 6.9 times more Selenium and 25.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2.2 times more Energy, 15.8 times more Fat, 5.7 times more Saturated Fat, 8.7 times more Omega 6, 3.7 times more Fiber and 2.4 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 41.5 times more Omega 3, 2.6 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Sugars per 7 oz.
• Both Blanched Almonds as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.