Comparing Nutrients in 7 ounces Blanched Almonds VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Blanched Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Energy	40.4% 1171kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	63% 10.7g	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	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	10% 7.32g	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	1.7% 1.23g	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	% 0.83g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	76% 42.5g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	51.4% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	12.7% 0.16mg	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	92% 369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	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	2.98% 18IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	47% 468mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	24% 0.21mg	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	75.7% 6.05mg	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	38% 0.88mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Garlic bread, frozen:

• Blanched Almonds have 3.9 times more Vitamin B2, 1.4 times more Vitamin B6 and 20.1 times more Vitamin E than Garlic bread, frozen.
• While Garlic bread, frozen contains more Vitamin A, 2.4 times more Vitamin B1, 2.1 times more Vitamin B5, 3.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Garlic bread, frozen have similar amounts of Vitamin B3 per 7 oz.
• Both Blanched Almonds as well as Garlic bread, frozen have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Garlic bread, frozen:

• Blanched Almonds have 8.7 times more Calcium, 9.5 times more Copper, 11.7 times more Magnesium, 4.2 times more Manganese, 5.5 times more Phosphorus, 6.4 times more Potassium and 3.4 times more Zinc than Garlic bread, frozen.
• While Garlic bread, frozen contains 5.2 times more Selenium and 28.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Garlic bread, frozen have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.7 times more Energy, 3.2 times more Fat, 2.3 times more Omega 6, 1.3 times more Sugars, 4 times more Fiber and 2.6 times more Protein than Garlic bread, frozen.
• While Garlic bread, frozen contains 1.3 times more Saturated Fat, 9.5 times more Omega 3 and 2.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Garlic bread, frozen have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.