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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Roasted Almonds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	41% 1187kcal	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	25.4% 8.12g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	95% 123g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	16% 6.15g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	66.7% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	53% 532mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	95% 1429mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	1.1% 41g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 3.2 times more Vitamin B2, 1.4 times more Vitamin B6 and 125.8 times more Vitamin E than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 5.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Toasted French or Vienna Bread:

• Dry Roasted Almonds have 5.7 times more Calcium, 7.3 times more Copper, 9 times more Magnesium, 3.9 times more Manganese, 3.7 times more Phosphorus, 5.1 times more Potassium and 3.2 times more Zinc than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 14.9 times more Selenium and 240 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Toasted French or Vienna Sourdough Bread have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 1.9 times more Energy, 24.6 times more Fat, 8.2 times more Saturated Fat, 16.6 times more Omega 6, 1.4 times more Sugars, 3.5 times more Fiber and 1.6 times more Protein than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 5 times more Omega 3 and 2.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.