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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	16.4% 476kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	9.14% 8.87g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.85g	g per day for Men 19-50 years
Fiber	26.6% 10g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	13.5% 7.56g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	17.6% 0.23mg	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	7.44% 29.8μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	31.6% 316mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	158% 3.64mg	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	15.6% 109mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.24% 8.95g	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 Blanched Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.7 times more Vitamin B1 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B2, 3.1 times more Vitamin B6 and 3.3 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Blanched 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 Blanched Almonds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 23.2 times more Sodium and 9.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Calcium, 11.8 times more Copper, 24.4 times more Magnesium, 10.4 times more Manganese, 8.7 times more Phosphorus, 10 times more Potassium, 8 times more Selenium and 6.3 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Blanched 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 2.5 times more Carbohydrate and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Energy, 11.7 times more Fat, 4 times more Saturated Fat, 24.9 times more Omega 6, 1.4 times more Sugars, 1.9 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 Blanched Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 7 oz.