Comparing Nutrients in 7 ounces Roasted Almonds VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Breadnuts	11%	4%	85%

Macro Nutrients

	Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Energy	41% 1187kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	4.74% 0.81g	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	70.6% 92g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	NA	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	NA	38g per day for Men 19-50 years
Protein	74.3% 41.6g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	61.5% 0.8mg	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	32.7% 131μg	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	60.4% 54.4mg	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	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

	Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Calcium	53% 532mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	318% 2.87mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	15.4% 0.35mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	69% 2348mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Breadnuts:

• Dry Roasted Almonds have 1.4 times more Vitamin B1, 21.8 times more Vitamin B2 and 4.1 times more Vitamin B3 than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain more Vitamin A, 3.4 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Breadnut Tree Seeds have similar amounts of Vitamin B9 per 7 oz.
• Both Dry Roasted Almonds as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Breadnuts:

• Dry Roasted Almonds have 2.7 times more Calcium, 1.8 times more Iron, 4.1 times more Magnesium, 12.5 times more Manganese, 7 times more Phosphorus and 2.9 times more Zinc than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 1.3 times more Copper, 1.7 times more Potassium, 10.3 times more Sodium and 18.7 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 2.8 times more Energy, 53.1 times more Fat, 15.3 times more Saturated Fat, 31.9 times more Omega 6 and 3.5 times more Protein than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 12.2 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Breadnut Tree Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.