Comparing Nutrients in 7 ounces Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Energy	16.4% 476kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	9.14% 8.87g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	33% 42.8g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	12% 8.63g	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	2.16% 1.57g	0.3% 0.22g	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	% 2g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	26.6% 10g	65.3% 25g	38g per day for Men 19-50 years
Protein	13.5% 7.56g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Almonds	Recommended Dietary Allowance
Calcium	31.6% 316mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	227% 2.05mg	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	78.6% 6.3mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.5 times more Vitamin B1 than Almonds.
• While Almonds contain 2.3 times more Vitamin B2, 3.7 times more Vitamin B6 and 2.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Almonds have similar amounts of Vitamin B3 per 7 oz.

Comparing minerals per 7 ounces for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 441 times more Sodium and 9.9 times more Water than Almonds.
• While Almonds contain 1.7 times more Calcium, 11.9 times more Copper, 24.5 times more Magnesium, 12.4 times more Manganese, 8.7 times more Phosphorus, 11.1 times more Potassium, 10.3 times more Selenium and 6.6 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.1 times more Carbohydrate and 7.2 times more Fructose than Almonds.
• While Almonds contain 2.4 times more Energy, 11.2 times more Fat, 3.9 times more Saturated Fat, 24.8 times more Omega 6, 1.3 times more Sugars, 2.5 times more Fiber and 5.6 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 7 oz.