Comparing Nutrients in 7 ounces Dried Breadnuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Breadnuts	Roasted Almonds	Recommended Dietary Allowance
Energy	25% 728kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	25.7% 0.41g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	NA	0.027% 0.02g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	78% 29.6g	57% 21.6g	38g per day for Men 19-50 years
Protein	30.5% 17g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	20.8% 0.27mg	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	56% 224μg	27.3% 109μg	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	103% 92mg	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	NA	316% 47.4mg	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

	Dried Breadnuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	18.7% 187mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	242% 2.2mg	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	114% 9.13mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	193% 4.43mg	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	50.5% 353mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	117% 3991mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Roasted Almonds per 7 oz

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

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

• 7 ounces of Dried Breadnuts have 5.9 times more Vitamin B5, 5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.6 times more Vitamin B1, 8.6 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dried Breadnut Tree Seeds.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dried Breadnut Tree Seeds as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Breadnuts have 2.2 times more Copper, 1.2 times more Iron, 2.8 times more Potassium and 17.7 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.9 times more Calcium, 2.4 times more Magnesium, 7.4 times more Manganese, 2.6 times more Phosphorus and 1.7 times more Zinc than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Roasted Almonds contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Breadnuts have 20.7 times more Omega 3, 3.8 times more Carbohydrate and 1.4 times more Fiber than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Energy, 31.3 times more Fat, 9 times more Saturated Fat, 18.8 times more Omega 6 and 2.4 times more Protein than Dried Breadnut Tree Seeds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3