Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Breadnuts	11%	4%	85%

Macro Nutrients

	Oil Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	27% 35g	70.6% 92g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 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	NA	38g per day for Men 19-50 years
Protein	75.2% 42g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Oil 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	15.2% 0.18mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Breadnuts	Recommended Dietary Allowance
Calcium	57.7% 577mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	69% 2348mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Breadnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Breadnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Almonds have 1.7 times more Vitamin B1, 14.2 times more Vitamin B2 and 4.2 times more Vitamin B3 than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 4.8 times more Vitamin B5, 3.4 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Breadnuts:

• 7 ounces of Oil Roasted Almonds have 3 times more Calcium, 1.8 times more Iron, 4 times more Magnesium, 13.8 times more Manganese, 7 times more Phosphorus and 2.7 times more Zinc than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 1.5 times more Copper, 1.7 times more Potassium and 31 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 2.8 times more Energy, 55.7 times more Fat, 15.8 times more Saturated Fat, 33.3 times more Omega 6 and 3.6 times more Protein than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3