Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Bread, whole-wheat, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Oil Roasted Almonds	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	41.5% 1205kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	0% 0g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	78.5% 102g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	10.5% 7.62g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	31.3% 12g	38g per day for Men 19-50 years
Protein	75.2% 42g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	30.4% 0.39mg	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	13.4% 53.6μg	32.2% 129μg	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	344% 51.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	57.7% 577mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	55.8% 0.5mg	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	91% 7.3mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	162% 3.73mg	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	132% 925mg	53% 371mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	139% 76.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	1.75% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Bread, whole-wheat, prepared from recipe per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Bread, whole-wheat, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Bread, whole-wheat, prepared from recipe:

• 7 ounces of Oil Roasted Almonds have 3.4 times more Vitamin B2 and 34.2 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• While 7 oz of Bread, whole-wheat, prepared from recipe contain 3.3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Bread, whole-wheat, prepared from recipe provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Bread, whole-wheat, prepared from recipe:

• 7 ounces of Oil Roasted Almonds have 8.8 times more Calcium, 3.8 times more Copper, 3.4 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Bread, whole-wheat, prepared from recipe.
• While 7 oz of Bread, whole-wheat, prepared from recipe contain 9.4 times more Selenium and 346 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Bread, whole-wheat, prepared from recipe contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 2.2 times more Energy, 10.2 times more Fat, 5.3 times more Saturated Fat, 5.2 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Bread, whole-wheat, prepared from recipe.
• While 7 oz of Bread, whole-wheat, prepared from recipe contain more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Bread, whole-wheat, prepared from recipe offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3